11.11.14

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: Your choice:

  1. 1 Hour grappling/mma practice
  2. 1 Hour Ruck (fast paced walk with at least 50 lbs in ruck on back- aim for 5 miles in one hour)
Posted on November 10, 2014 .