Monday 5.09.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up (up to 135% of heaviest press set):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 256.5x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 150x 10, 170x 8, 190x 6, 125x 20 (go up 5 lbs on all sets)

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 20x4, 35x3, 50x2, 65x1, 27.5x 5, 5, 5, 5, 4 (alternating between sets of presses)

1-Arm DB Overhead Press (3x10):
- 55x 9, 9, 9

Wide-Grip Lat Pulldown (3x10):
- 180x 9, 9, 9 (alternated with DB Press)

Arms Superset (3x 12-15):
- DB Hammer Curls @ 45x 13, 13, 13
- Push Ups: 13, 13, 13

Crossover Symmetry:
- One round of Iron Scap