Tuesday 12.18.18

Warm Up:

- Dynamic mobility for shoulders

- Band dislocates

Strength Training:

Reverse Grip Bench Press, Close Grip Bench Press, No Money's and Band Pull Aparts:

- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 225x5, 215x5, 205x 3x5 (210 next week)

- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 215x5, 205x 3x5 (210 next week)

- No Money's:  Red Band x 18, 16, 14, 12

- Band Pull Aparts:  Red Band x 5x20

Weighted Dips and Ring Face Pulls:

- Dips:  35x 10, 8, 6, 5 (finished eah set of 10 unweighted)

- Face Pulls:  4x10

DB Lateral Raises:

- 300's x 4x12

Skull Crushers and Elbows Out DB Extensions:

- Skull Crushers:  90x 4x12

- Elbows Out Extensions:  35's x 3x12

Reverse Grip Pushdowns:

- Blue CS Cords x 3x15