Tuesday 8.11.15

Warm Up:
- 3 rounds of 25 Russian KB swings @ 70 lbs and 25 band pull aparts

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 302.5x 3, 3, 3, 3 (stay at this weight)

Barbell Row (5x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 245x 5, 5, 5, 5, 5 (247.5 next week)

Dips (3x 10-15):
- +5x 15, 15, 15 (+10 next week)

EZ Bar Curls (3x 10-15):
- 95x 11, 11, 10

Shoulder Circuit:
- Plate Front Raise:  25x 11, 11, 10
- DB Lateral Raise:  25x 11, 11, 10
- BB External Rotation:  35x 11, 11, 10
- Band Pull Apart:  Green Band x 11, 11, 10

Conditioning:
- None