Thursday 8.09.18

Warm Up:
- Crossover Symmetry Activation (subbed band shoulder warm up because I didn't drink my CS cords to Portland)

Strength Training:
Shoulder Shocker:
- Front Plate Raise:  45x 10, 9, 9
- DB Lateral Raise:  25x 10, 9, 9
- DB Cuban Press:  25x 10, 9, 9
- ATY's:  Yellow CS Cord x 10, 9, 9 (subbed BPA's x 30, 27, 27)

Close Grip Bench Press with Low Band Face Pulls (40 reps at working weight):
- Bench Press:  45x20, 95x18, 135x16, 185x14, 225x10, 6, 6, 5, 5, 4, 4
- Face Pulls:  Green Band x 20, 18, 16, 14, 10, 6, 6, 5, 5, 4, 4

Arnold Presses and High Face Pulls (50 reps each):
- Arnold Presses:  55x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Skull Crushers and Band Pull Aparts (60 reps each):
- Skull Crushers: 40x 16, 14, 12, 10, 8
- BPA's:  Blue Band x 16, 14, 12, 10, 8

1-Arm Reverse Grip Cable Pushdowns (10x10) with Vacuum Trunk Twists (10x20):
- 1-Arm Pushdowns:  10x10
- Trunk Twists:  10x20