HAM Hip Mobility Drill
SAM Shoulder Mobility Drill

  1. Military Press and Weighted Chin: brief warm up to about 75-80% of working weight.
  2. Do one all out set of each.  Then cut your reps in half and pyramid down.
  3. Deadlift- warm up from 50% to working weight.
  4. Put on a belt. One all-out set with good form.
  5. GRIND: 
    100 Burgees-Into-pullups.  Do a pushup at the bottom of each rep. 
Posted on January 4, 2015 .