Warm-up: 3x
SAM Shoulder Mobility Drill
10 Empty bar press
5 Chin-ups


  1. Military Press & Chin-up: Warm up from empty bar to working weight- max chin-ups between all sets. (sub in lat-pulldowns if needed)
  2. Put on a belt.  One all-out set of military press.
  3. Take 25% off the bar.  5 sets of 5 with max chins between.  
  4. GRIND: 
    "Dumbbell Hell- Junior"
    30-20-10 for time:
    Pushups on Dumbbells
    Inverted Rows

NOTES: The "Dumbbell Hell" grind should leave you exhausted- and while there's no direct "abs" movements, your core will be hammered, because while you're doing the pushups and inverted rows, you are holding a "plank" position.  This is part of the gap between the "push-up" movement and the "bench press" movement.  

Posted on October 12, 2014 .