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: 
    Reverse Pyramid- Go from 10 gradually down to 1 and back up to 10 again:
    Pushups on Dumbbells
    DB row each arm
    Lying Leg Levers
Posted on October 19, 2014 .