11.18.14

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: 

  1. 5 Rounds, 15 Minutes Time Limit
    10 KB Snatch per side OR 10 Double KB Snatch
    20 Single Unders (jump rope)
    100m suicide sprint
    -if you have time left, use it as rest before the next portion of the workout-
  2. "20/20": 20 Minutes AMRAP
    20 Pushups
    20 Crunches
    20 Flutterkicks
  3. 30 Minute Trail Run
Posted on November 16, 2014 .