Monday 12.28.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets:  205x 4, 4, 3, 3

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets:  50x 4, 4, 3, 3

Push Press (3x5):
- 230x 5, 5, 5

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 8

Crossover Symmetry Scarecrows (yellow cord)s:
- Added to each pulling set to make the ratio of push to pull 1:2 (yellow cord is too light)

Arms Superset:
- Skull Crushers @ 110x 14, 13, 13
- Barbell Curls @ 45x 28, 26, 26

Conditioning:
- None