SAM Shoulder Mobility Drill
10 Empty Bar Press
- Military Press: Warm up from empty bar to working weight. Do an all out set of chin-ups between every set.
- Military Press: Put on a belt. Do one all out set at working weight.
- Immediately drop 20% from the bar. Do one more all out set.
Barbell or dumbbell row
2. Barbell Complex: 5 Rounds without stopping:
7 Front Squat
7 Push Press
7 Clean Grip Reverse Lunge
*Accelerating bench: load a bar with chains, bands, or use a "bench press slingshot" with regular weight on the bar. These will all make the weight lighter at the bottom and heavier at the top- the goal during these grind sessions is to press with speed against the load (i.e., accelerate).