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


  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. 20-15-10:
    Dumbbell rows (each side)
    Jump Rope (single unders) 
    B. 20-15-10:
    Push Press
    KB/DB Snatch
    Lying Leg Levers
Posted on November 10, 2014 .