8.12.14

Warm-Up:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
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  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. 5 Minute AMRAP test: 
    How many DB renegade man-makers can you do in 5 minutes?  
    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 10, 2014 .