04.17.2014

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

___________________________

LIFT

  1. Bench & Row: warm up from empty bar to working weights
  2. Bench: 1 all out set
  3. Bench: take 20% off bar, one more all out set right away
  4. Row: with a belt, 1 all out set
  5. Row: take 20% off bar, one more all out set right away
  6. GRIND: 
    A. 20-15-10:
    Push Press
    Lat Pull down*
    Lying Leg Raise
    B. 3x:
    1 Minute Plank-Walk Up
    1 Minute Mountain Climbers
    1 Minute KB Swing
Posted on April 14, 2014 .