Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row


  1. Bench Press & Pendlay Row: warm up from empty bars to working weight
  2. Bench: One all out set at working weight
  3. Row: Put on a belt, one all out set at working weight
  4. Take your reps from your all-out sets, cut them in half.  Do 5 sets alternating between bench and row.
  5. GRIND
    (1) Race to 50 Pullups- any grip.  You will try to do 50 pull-ups or chin-ups in as few sets as possible.  After every set, you will do:
    20 Military Press @ 50% of your press working weight
    20 Leg Lifts
    SO, the fewer pull-up/chin-up sets, the less "punishment".  
    (2) 10 Minutes:
    15 Seconds Push Press with 2 KB's or 2 DB's
    15 Seconds Rest
Posted on June 15, 2014 .