Friday 3.10.17

Warm Up:
- Dynamic shoulder drills

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 275x 6 (rep PR at this weight), 5, 5
- Barbell Row: 275x 6, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 225x 7, 7, 7
- Supinated Grip Barbell Row: 225x 7, 7, 7

Superset #3 (50 total reps):
- Incline KB Skull Crushers:  35's x 15, 13, 11, 9, 2
- Standing DB Curls w/ Fat Gripz:  45'sx 15, 13, 11, 9, 2

Shoulder Finisher:
- Band Face Pulls:  Green Band x 50
- Run-the-rack Lateral Raises:  30x 10, 25x 10, 20x 10, 15x 10, 10x 10, 5x 10