Friday 8.14.15

Warm Up:
- Dynamic mobility drills for shoulders and thoracic spine

Strength Training:
Shoulder Press (4x4):
- 45x 9, 95x 7, 135x 5, 185x 3 (2 push presses), 225x 1 (push press), 195x 4, 4, 4, 4 (197.5 next week)

Weighted Chin Ups (4x4):
- 0x 6, 25x 4, 50x 2, 60x 3, 3, 3, 3 (stay next week)

Wide Grip Pull Ups (3x max):
- Right elbow pain so I skipped these

Triceps/ Biceps Superset (working to 3x15):
- Overhead DB Extensions @ 30 lbs:  14, 13, 13
- DB Hammer Curls @ 30 lbs:  14, 13, 13

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  11, 11, 11
- DB Lateral Raises @ 25 lbs:  11, 11, 11
- Barbell External Rotations @ 35 lbs:  11, 11, 11
- Band Pull Aparts with Green Band:  11, 11, 11

Conditioning:
- None