5.13.14

Warm-Up

3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
5 Chin-Ups

 

LIFT

  1. Military Press & Weighted Chins- start with empty bar and work up to working weight.  
  2. Press: Put on a belt.  Do one all-out set at working weight.  Pause 30 seconds.  One more all out set.  Pause 30 more seconds.  One more all out set.
  3. Weighted Chins- repeat step 2.  
  4. Grind:
    (1) Grab 2 Dumbbells.  5 Rounds (10 Minutes)
    1 Minute Pushups on dumbbells- no rest position
    1 Minute Chest-Supported Row
    (2) 50 Double Unders for Time
Posted on May 9, 2014 .