Friday 12.11.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 230x 10, 10, 10

1-Arm Landmine Rows (double the reps of each bench press set):
- 0x 14, 25x 12, 50x 10, 75x 8, 100x 6, (put on straps) 125x 4, 150x 2, 85x 20, 20, 20

Weighted Dips (3x 10):
- 50x 9, 8, 8

Landmine Rows (double the reps of dips):
- 125x 18, 16, 16

Arms Superset:
- Overhead Extensions @ 40:  12, 12, 12 (1 arm at a time)
- Hammer Curls @ 40:  12, 12, 12 (both arms at the same time)

Conditioning:
- None