Wednesday 6.22.16

Warm Up:
- Dynamic shoulder mobility drills

Strength Training:
Close Grip Bench Press (4x8):
- 45x 13, 95x 11, 135x 9, 185x 7, 225x 5, 275x 3, 290x 1, 240x 8, 8, 8, 8 (245 next week)

Barbell Row/ Supinated Grip Barbell Row:
- 45x 13/13, 95x 11/11, 135x 9/9, 185x 7/7, 225x 5/5, 275x 3/3, 290x 1/1

Barbell Rows (4x8):
- 240x 8, 8, 8, 8 (245 next week)

KB Swings and Push Ups:
- KB Swings @ 62:  17,17, 16, 16
- Push Ups:  17, 17, 16, 16

Arms Superset:
- Alternating DB Curls @ 45:  10, 10, 10
- Elbows Out DB Extensions @ 45:  15, 15, 15 (1.5 x the reps of curls)