SAM Shoulder Mobility Drill
10 Clapping Pushups
- Bench & Row: warm up from empty bar to your working weights
- Bench. Do one all out set at your working weight. Pause 30 seconds, one more set. Pause another 30 seconds, one more set.
- Row: put on a belt. Do one all-out set at working weight
- Take about 20% off bar- one more all out set.
-NOTE: YOU WILL NEED TO TEST YOUR PULLUPS AND DIPS TODAY. IF NO ACCESS TO DIPS, SUBSTITUTE PRESS AT 80% OF YOUR WORKING WEIGHT
- Pullups: 10 Minutes EMOM: 30% of your pull-up score*
- Dips: 10 Minutes EMOM: 30% of your dip score
- Sandbag Get-Up: 10 Minutes EMOM: 5 reps per round**
*30% of score- if you tested your pull-ups and got 15 reps, 30% would be 4-5 reps per round
**Sandbag Getup- alternate sides. So round one, do the right side, round two the left, etc.