10.7.14

Warm-Up:

SAM Shoulder Mobility Drill

10 Empty Bar Press

5 Chinups- any grip

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Military Press: starting with empty bar, work up to working weight.  Add about 10% each set and use sets of 5.  Between sets, 10-20 pull-ups any grip.*

Put on a belt.  Do one all out set at working weight.  

Take about 20% off the bar.  5 sets of 8, supersetted with 10-20 pull-ups between sets.*

GRIND: 45 Minutes Work

A. EMOM, 20 minutes:

5 pull-ups

10 push-ups 

B. EMOM 15 minutes:

5 hanging leg levers

C. 10 minute run 

Posted on October 5, 2014 .