6.4.14

Warm-up:

3x

SAM Shoulder mobility drill

10 empty bar presses

LIFT:

(1) Military press: work up from empty bar to working weight.  Between each set, max chin-ups. You may substitute lat-pull downs for chin-ups 

(2) Put on a belt.  One all out set at working weight.  Pause 30 seconds..  One more all out set.  Pause another thirty seconds, and one more all out set.  

(3) GRIND:

A. 20-15-10:

Pushup

dumbbell row

1 minute plank position

B. with sled or prowler: 10 minutes

30 seconds push or pull

30 seconds rest

Posted on June 1, 2014 .