Thursday 10.11.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 8, 7
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 16, 14

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  105x 10, 10, 10, 10 (110 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 13, 13, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest