Wednesday 6.08.16

A.M. Session

- 30 minutes of uphill treadmill walking

P.M. Session

Warm Up:
- Dynamic mobility for shoulders
- Shoulder, lat stretches

Strength Training:
Chin Ups and Dips (1 to 1.5 ratio up to 50/75):
- Chin Ups:  5, 5, 4, 4, 4, 4, 4, 4, 4, 3, 3, 3, 3= 50
- Dips:  5, 10, 6, 6, 6, 6, 6, 6, 6, 5, 4, 5, 4= 75

Lat Pull Downs (Supinated Grip) and Dips (3 second negatives):
- Lat Pull Downs:  170x 9, 190x 8, 210x 8
- Dips:  9, 8, 8

Lateral Raises:
- 25x 10, 10, 10

Cable Overhead Extensions (rope) and Curls (single arm):
- Extensions @ 100:  12, 12, 12
- Curls @ 50:  12, 12, 12