Friday 7.22.16

Back off week...

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (heavy single, then 3x 10 @ 65%):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 205x 10, 10, 10

Barbell Row (heavy single, then 3x 10 @ 65%):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 205x 10, 10, 10

Reverse Grip Bench Press (10, 10, 10):
- 135x 10, 185x 10, 205x 10

Barbell Row w/Supinated Grip (3x 10):
- 205x 10, 10, 10

Arms Superset (3x 10-12 on curls, and 1.5x the reps of extensions):
- Seated DB Curls w/Fat Gripz@ 35:  11, 11, 11
- Elbows Out DB Extensions w/ Fat Gripz@ 35:  17, 17, 17

Crossover Symmetry:
- 1 Round of  Iron Scap

KB Swings:
- 300 reps (30 sets of 10, one set after each work set throughout)