Wednesday 7.27.16

Back off week...

Warm Up:
- Dynamic Mobility drills
- 3 rounds of 5 push ups and 5 deep squat holds

Strength Training:
Push Press (work up to heavy double, then 3x10):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 145x 10, 10, 10

Lat Pull Downs (same grip as push presses):
- same sets/ reps as push press ending at 205x 10

Arnold Presses (seated, 10, 10, 10):
- 45x 10, 50x 10, 55x 10

BTN Lat Pull Downs (wide grip):
- 160x 10, 10, 10

Arms Superset:
- Hammer Curls with Fat Gripz @ 35x 11, 11, 10
- DB Overhead Extensions @ 75x 11, 11, 10

Finisher:
- 10 Push Ups, 20 KB Swings @ 53
- 9 Push Ups, 18 KB Swings
- 8 Push Ups, 16 KB Swings
- .......
- 1 Push Ups, 2 KB Swings
Time:  Not timed, just went unbroken