Friday 9.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 5, 4
- Pull Aparts: 10, 9, 8, 7, 6, 5, 5, 5, 4

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  20x 10, 10, 10, 10
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30, 20, 10, trying to get 10 reps at each weight)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- 3x 1:00 with 1:00 rest each arm (orange CS cords for 15 reps, then Blue cords to finish the set)