Monday 1.11.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- Hip Circle Glute Activation

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, 4, 4 (207.5 next week with a 249 Push Press)

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, 4, 4 (52.5 next week)

Push Press (3x5):
- 232.5x 5, 5, 4

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 9, 9, 8

Arms Superset:
- Hammer Curls @ 40x 14, 14, 13
- Overhead DB Extensions @ 40x 14, 14, 13

Crossover Symmetry:
- 1 rounds of Iron Scap

Conditioning:
- None