Saturday 6.18.16

Warm Up:
- SMR for shoulders
- Dynamic mobility for shoulders, back, and hips
- Crossover Symmetry Activation

Strength Training:
Push Press (5x3):
- Press/ Push Press Warm UpSets:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 2, 250x 1
- Push Press Work Sets:  225x 3, 3, 3, 3, 3 (230 next week)

Weighted Pull Ups (5x3):
- 0x5, 10x4, 25x3, 45x 2, 60x 1, 75x 1, 35x 3, 3, 3, 3, 3

1-Arm DB Press (4x8):
- 60x 8, 8, 8, 8 (65 next week)

Lat Pulldown (wide grip, 4x8):
- 8, 8, 8, 8

TRX Face Pulls
- 12, 12, 11

Push Ups:
- 12, 12, 11

Arms Superset (3-second negatives):
- Hammer Curls @35x 10, 10, 10
- Overhead Cable Triceps Extensions with Rope x 10, 10, 10

Crossover Symmetry:
- 1 round of Iron Scap