7.25.16

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

______________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weights
  2. Bench: Do one all out set at working weight
  3. Bench: Take 20% off bar- immediately do one more all out set.
  4. Row- repeat steps 2&3.
  5. GRIND:
    (1) 5 Rounds:
    10 Chinups OR Lat Pull Downs
    10 Push Press
    10 Russian Twist
    (2) 5 Rounds no stopping:
    7 Deadlift
    7 Rows
    7 Clean
    7 Front Squat
    7 Push Press
    7 Clean Grip Reverse Lunge
Posted on July 17, 2016 .