6.17.16

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10x Clapping Pushup
10 Inverted row OR DB row

LIFT:

  1. Bench Press & Pendlay Row: warm up from empty bar to working weights
  2. Bench: One all out set.  Using rest-pause method, take a 20-30 second break, then one more all out set.  One more 20-30 second break, and one more set.
  3. Row: Put on a belt.  Do one all out set.
  4. Row: immediately take about 20% off the bar.  One more all out set.
  5. GRIND:
    (1) 5 Rounds for time (10 Minute Time Limit)
    10 Dips OR 10 Push Press
    10 Chin-ups
    30 seconds plank
    -REST 2 MINUTES WHEN DONE-
    (2) With 2 KB's or 2 DB's: 
    50 Double KB Clean and Press for time.  
    -REST 2 MINUTES WHEN DONE-
    (3) 1 Mile Run Time Trial.  
Posted on June 12, 2016 .