Sunday 7.09.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 5, 5, 5
- Band Face Pulls:  10, 9, 8, 7, 6, 5, 5, 5

Standing Barbell Press (3x10 or 30 reps):
- 145x 10, 9, 9, 2
- Band Face Pulls with Pull Aparts:  10, 9, 9, 2

Overhead Barbell Tricep Extensions with Calf Raises (3x15 or 45 reps):
- 100x 15, 14, 14, 2
- Donkey Calf Raises:  100 x 15, 14, 14, 2

Skull Crushers with Calf Raises (3x15 or 45 reps):
- 100x 15, 14, 14, 2
- Donkey Calf Raises:  100 x 15, 14, 14, 2

Shoulder Shocker 2.0 with Calf Raises (3x10 or 30 reps):
- Iso-Lateral DB Raises:  25x 7, 7, 6, 6, 4
- DB Cuban Presses:  25x 7, 7, 6, 6, 4
- Eccentric Mechanical Advantage Lateral Raises:  25x 7, 7, 6, 6, 4
- Donkey Calf Raises:  100x 21, 21, 18, 18, 12

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 15, 15, 12, 3