04.13.2014

Warm-Up:

3x:
SAM Shouler Mobility Drill
10 Empty Bar Press
10 Inverted Rows

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LIFT

  1. Military Press and Chin-Up (or chin-up variation*): work up to your working weight
  2. 1 all out set of each.
  3. Military press: drop about 20% off the bar.  Every minute on the minute, for ten minutes, do 5 reps.
  4. Repeat step 3 for chin-up variation
  5. GRIND:
    1. Barbell Complex: 10 MINUTES NON STOP
    7 row
    7 Deadlift
    7 Clean
    7 Push Press
    7 Front Squat
    -REST 5 MINUTES WHEN COMPLEX DONE-
    2. 5 Rounds (10 Minutes Total)
    1 Minute Plank Walk-Up
    1 Minute Suicide Sprint
Posted on April 8, 2014 .