03.25.2015

WARM UP:

  1. DOUBLE UNDER PRACTICE: GO UNTIL YOU GET 50 DOUBLE UNDERS
  2. 3X:
    SAM SHOULDER MOBILITY DRILL
    10 PUSHUPS
    10 LIGHT ROW/INVERTED ROW

LIFT:

  1. Warm up to about 70% of 1RM Military Press (your starting working weight).  Superset with warming up to 5-10 lbs weighted pull-up. If you cannot do weighted pull-ups, do a max set of pull-ups between every set of military press, both the warm up sets and the working sets below.
  2. 1 all out set at working weight.  1 all out set at weighted pull-up 
  3. Take your all out sets.  Cut the reps in half.  Now do a reverse pyramid down to one rep.  (for example, if you got 10 reps on press, do 5-4-3-2-1)
  4. Grind:
    A. 20-15-10:
    Clapping Pushups
    Light Barbell Row
    Weighted Sit-up
    -REST 5 MINUTES-
    B. 5 rounds:
    1 minute suicide sprint OR sled push
    1 Minute rest
Posted on March 18, 2014 .