7.8.14

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

LIFT

NOTE: LEAVING WEIGHTED CHINS BEHIND FOR A FEW MONTHS- YOUR GOAL WITH BODYWEIGHT PULL-UPS/CHIN-UPS IS TO DO A MINIMUM OF 100 REPS SPREAD THROUGHOUT THE WORKOUT, INCLUDING THE WARM-UP.

  1. Military Press: Start with an empty bar.  Adding about 10% per set, work up in sets of 5.  
  2. Put on a belt: Do one all out set.
  3. Take 20% off the bar.  Do 5 sets of 5, doing a set every minute on the minute.
  4. 5x20 Weighted Sit-Ups
  5. GRIND:
    A. 20 Minutes AMRAP
    10 Sledgehammer Strikes
    10 Pushups
    5 Pull-Ups any grip
    -REST 5 MINUTES-
    B. 1 Mile Run for time

 

Posted on July 7, 2014 .