Friday 1.15.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x5):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 245x 5, 5, 5 (250 next week)

1-Arm Landmine Rows (3x10):
- 10x 17, 15x 16, 20x 15, 25x 14, 50x 13, 75x 12, 100x 11, 102.5x 10, 9, 9 (change to double reps and work up to 150x2 in the warm up)

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

Landmine Rows (3x 8-10):
- 145x 9, 8, 8

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

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None