Friday 7.01.16

Warm Up:
- Dynamic shoulder mobility drills

Strength Training:
Close Grip Bench Press (4x4):
- 45x 12, 95x 10 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 262.5x 3, 3, 3, 3

Barbell Row (4x4):
- 45x 12, 95x 10 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 262.5x 3, 3, 3, 3

Slingshot Bench Press (4x8):
- 262.5x 7, 7, 7, 7

Barbell Row w/Supinated Grip (4x8):
- 225x 7, 7, 7, 7

Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35:  10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35:  15, 15, 15 (1.5 x the reps of curls)

Accessory Work:
- Crossover Symmetry Iron Scap
- 31 Push Ups (3-second negatives, sets of 5-6)
- 68 KB Swings @53 unbroken