04.09.2014

Warmup:
3x:
SAM Shoulder Mobility Drill
10 Pushups
10 Inverted Rows or DB row

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LIFT

  1. Bench & Row- work up to your working weight
  2. 1 all out set of each
  3. Take about 20% off the bar, and do one more all out set of each.
  4. GRIND:
    1. Barbell Complex, 10 Minutes NON STOP
    7 Row
    7 Deadlift
    7 Clean
    7 Push Press
    7 Front Squat
    7 Clean Grip Reverse Lunge
    -REST 5 MINUTES AFTER COMPLEX DONE-
    2. 10 ROUNDS (20 MINUTES)
    1 MINUTE SUICIDE SPRINT
    1 MINUTE REST
Posted on April 8, 2014 .