10.8.14

Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Pushups
10 DB Row

Workout

  1. Bench Press & Pendlay Row: start with empty bars. Adding about 10% of working weight each set, work up in sets of 5 to your working weight.
  2. Bench: One all out set at working weight.
  3. Pendlay row: put on a belt and repeat step 2 for row.
  4. Take about 20% off the bars.  If possible, superset (bench then row then bench, etc) 5 sets of 5.  If not possible, do 5 sets of 5 for each separately, resting 1 minute after each set.
  5. GRIND:
    A. Barbell Complex: 7 rounds without stopping
    7 Row
    7 Deadlift
    7 Clean
    7 Front Squat
    7 Push Press
    -REST 2 MINUTES WHEN DONE-
    B. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on October 5, 2014 .