6.20.17

Warm-Up:
3x: 
SAM Shoulder Mobility Drill
10 Empty Bar Press

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LIFT

  1. Military Press: Warm up from empty bar to working weight.  Do an all out set of chin-ups between every set.
  2. Military Press: Put on a belt.  Do one all out set at working weight.
  3. Immediately drop 20% from the bar.  Do one more all out set.
  4. GRIND: 
    1. 20-15-10
    Accelerating Bench*
    Barbell or dumbbell row
    Weighted Sit-ups
    2. Barbell Complex: 5 Rounds without stopping:
    7 Deadlift
    7 Row
    7 Clean
    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).  

Posted on June 19, 2017 .