7.15.14

Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups any grip

LIFT

NOTE: DO CHIN-UPS OF ANY GRIP BETWEEN ALL SETS, EVEN WARMUP SETS- YOU SHOULD FINISH WITH AT LEAST 100+ REPS BY THE END OF THE SESSION.

  1. Military Press: Work up from empty bar to working weight in sets of 5, adding about 10% each set.
  2. Put on a belt.  Do one all out set.
  3. Take about 20% off the bar.  Do 5 sets of 8.
  4. GRIND:
    A. 20-15-10
    Clapping Pushups
    Row at about 50-60% of pendlay row working weight OR sub in more chin-ups if you're short of the 100+ mark
    Weighted Situps 
    B. 1 Mile Run
Posted on July 11, 2014 .