9.9.14

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: 40 Minutes Work
    A. "20/20": 20 Minutes AMRAP
    20 Pushups
    20 Crunches
    20 Flutterkicks 
    B. 20 Minutes:
    1 Minute Sled Push or Pull
    1 Minute Rest
Posted on September 7, 2014 .