Tuesday 5.01.18- De-Load Week

De-Load Week...

Warm Up:
- T-Spine mobility (skip this next week for time)
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x3) with 1-Arm Landmine Rows and Fat Man Pull Ups:
- Bench Press:  55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 3, 3, 3
- 1-Arm Landmine Rows:  55x 10, 80x 9, 105x 8, 8, 8 (2-Arm rows next week for time)
- Fat Man Pull Ups:  0x 10, 9, 9, 9
- Fat Man Pull Ups (Supinated Grip):  0x 0

Reverse Grip Bench Press (3x4) and Fat Man Pull Ups (Supinated Grip):
- Bench:  215x 4, 4, 4
- Fat Man Pull Ups:  0x 9, 9, 9

Bar Dips and Rear Delt Barbell Rows:
- Dips:  0x 7, 6, 6
- Rows:  115x 16, 16, 16

Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs:  300x 10, 10, 10
- High Pulls:  35x 15, 14, 14