1/11- BP, rows & arms

Warm up-
2 rounds of
20 jumping jacks
10 bodyweight squats
10 push ups
10 clean and press with empty oly bar

Shoulder mobilization.

Strength work-

1a) Safety bar BP-  warm up sets 10 X bar, 100, 120, 140
8 X 160,170, 180,  190

1b) 1 arm DB rows- warm up sets- 10 X 45, 5 X 80
8 X 90, 90, 100, 100

2a) weighted push ups-  35 X 8, 8, 8, 8
2b) supermans-  8, 8, 8, 8

3) DB military press-  10 X 50,   8 X 60, 70,    6 X 80, 80, 90

 4) DB curls- 10 X 50,  8 X 60, 70, 80, 80
Drop set- 8 X 80, 6 X 70, 60,  10 X 50

5) Tri press down- 8 X  80, 80, 80, 80, 80
6) Close grip push ups-  10, 10, 10, 10

Notes-   Time- about 1'30". No plan here, just winging together an upper body workout after a week of metabolic emphasis.