6.14.16

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Push Press
10 Chinups

LIFT

  1. Military Press & Weighted Pull-Up: starting with empty bar (or bodyweight pull-up), warm-up to your working weights.
  2. Military Press: Put on a belt.  One all out set.  Using rest-pause method, pause 20-30 seconds, and do another all out set.  Then one more, for 3 total sets.
  3. Repeat step 2 for weighted pull up.
  4. GRIND:
    (1) 20-15-10
    Clapping Pushups
    Inverted Row
    Leg Raise OR Ankles-to-bar
    -REST 2 MINUTES WHEN DONE-
    (2) 20-15-10:
    Accelerating Bench Press*
    Pendlay Row at about 50% of your normal working weight
    Russian Twist
    -REST 2 MINUTES WHEN DONE-
    (3) 20-15-10:
    Pushups
    DB Row
    Flutterkicks

*ACCELERATING BENCH: Bench press using chains, bands, or a "Bench Press Slingshot".  The bench should be light at the bottom and heavier at the top.  Hence, chains bands or the slingshot, which mimics this variable resistance.  

Posted on June 12, 2016 .