Monday 10.01.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x3-5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 275x 3, 3, 3, 3, 3
- Pull Aparts:  20, 18, 16, 14, 12, 6, 6, 6, 6, 6

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  100x 10, 10, 10, 10 (105 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 30's and 15's x 3x1:00 with 1:00 rest (13, 12, 12 with the 30's)

DB Skull Crushers:
- 30's x 3x 1:00 with 1:00 rest (try EZ bar skull crushers next week)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- 80x 3x 1:00 with 1:00 (85 next week)