SAM Shoulder Mobility Drill
10 Empty Bar Presses
10 Chinups (palms in)
- Military Press and Weighted Pull-Ups: warm up from empty bar to your working weights
- Press: put on a belt- one all-out set at your working weight. Pause 30 seconds, one more all out set. Pause another 30 seconds, one last all out set. Do the same with pull-ups- one all out set, pause, repeat, pause, repeat.
- Weighted Pull-Ups: do as you did for presses.
- 20-15-10 (5 Minute Time Limit)
Pendlay or chest supported row
-REST 2 MINUTES WHEN DONE-
- Option 1: Sled/Prowler
EMOM, 10 Minutes:
50 yard push with bodyweight loaded**
Option 2: Sprint
1 Minute suicide sprint
1 Minute rest
*Accelerating Bench: bench press using chains, bands or a slingshot, all of which cause the bench to be lighter at the bottom, heavier at the top. Do not overload the actual weight- this is very high rep.
**Sled/Prowler Load: you should load the sled or prowler to your bodyweight including the weight of the sled or prowler. The Rogue Dog Sled, for example, weighs about 100 lbs. A small sled may weigh much less and therefore require more plates.