Wednesday 8.15.16

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  55x12, 105x11, 145x10, 195x9, 235x 8, 8, 8, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 8, 8, 8, 7

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  85x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Fat Man Pull Ups (3x12):
- Pulldowns:  Orange CS Cord x 12, 12, 12
- Pull Ups:  0x 8, 6, 5 (7, 7, 6 next week)

Behind the Back Barbell Shrugs and DB High Pulls (3x15 or 45 reps):
- Shrugs:  305x 12, 12, 12, 9
- High Pulls:  45x 12, 12, 12, 9

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 16, 14, 12, 8
- Barbell Curls:  45x 16, 14, 12, 8