8.19.14

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

  1. Military Press: starting with empty bar, work up to working weight.  Add about 10% each set and use sets of 5.  Between sets, 10-20 pull-ups any grip.*
  2. Put on a belt.  Do one all out set at working weight.  
  3. Take about 20% off the bar.  5 sets of 8, supersetted with 10-20 pull-ups between sets.*
  4. GRIND:
    A. "20/20 Cut in Half" 10 Minute AMRAP
    20 Pushups
    20 Crunches
    20 Flutterkicks 
    B. 20 Minutes continuous and without rest:
    100 yard sled push or pull
    5 Chin-ups
    10 Ankles-to-bar
    15 Pushups
    20 DB/KB rows each arm
Posted on August 17, 2014 .