Tuesday 10.13.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  55x 5/5, 105x 4/4, 145x 3/3, 195x 2/2, 231x 0/1 (120%)
- Work Sets:  192.5x 4, 4, 3, 3 (stay at this weight)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 45x 3, 65x 2, 85x 1 (stay at twice the working weight)
- Work Sets:  42.5x 4, 3, 3, 3 (stay at this weight)

Push Press (5x5):
- 212.5x 5, 5, 5, 5, 5 (215 next week)

Pull Ups (5x max):
- 6, 5, 5, 5, 5 (try for 6, 6, 5, 5, 5 next week)

Arms Superset:
- Hammer Curls @ 35:  15, 14, 14
- Overhead Extensions @ 35:  15, 14, 14

Conditioning:
- None