10.3.14

Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row
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  1. Bench Press & Pendlay row: starting with empty bars, work up to working weight.  Sets of 5, adding 10% each set. Superset if possible.
  2. Bench Press: do one all-out set at working weight.
  3. Pendlay Row: put on a belt and do one all out set at working weight. 
  4. Take about 20% off both bars.  Supersetting if possible, 5 sets of 8 of each.
  5. GRIND: 
    A. 15 Minute AMRAP:
    10 Push Press
    10 Chin-ups*
    10 Weighted Sit-ups
    B. 15 Minute Run
    C. 50 Renegade Man-Makers with DB's

*Chin-Ups: during grind, if you can't do 10 chin-ups, use a band for assistance.  Having said that, if you are using a band, rep-out- go beyond 10 reps if possible each set.

Posted on September 26, 2014 .