5.12.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Row

LIFT

  1. Bench & Row: warm up from empty bar to your working weights
  2. Bench.  Do one all out set at your working weight.  Pause 30 seconds, one more set.  Pause another 30 seconds, one more set.
  3. Row: put on a belt.  Do one all-out set at working weight
  4. Take about 20% off bar- one more all out set.

GRIND
-NOTE: YOU WILL NEED TO TEST YOUR PULLUPS AND DIPS TODAY.  IF NO ACCESS TO DIPS, SUBSTITUTE PRESS AT 80% OF YOUR WORKING WEIGHT

  1. Pullups: 10 Minutes EMOM: 30% of your pull-up score*
  2. Dips: 10 Minutes EMOM: 30% of your dip score
  3. Sandbag Get-Up: 10 Minutes EMOM: 5 reps per round**

*30% of score- if you tested your pull-ups and got 15 reps, 30% would be 4-5 reps per round
**Sandbag Getup- alternate sides. So round one, do the right side, round two the left, etc.

Posted on May 7, 2017 .