SAM Shoulder Mobility Drill
10 Empty Bar Press



  1. Military Press: Warm up from empty bar to working weight.  Do an all out set of chin-ups between every set.
  2. Military Press: Put on a belt.  Do one all out set at working weight.
  3. Immediately drop 20% from the bar.  Do one more all out set.
  4. GRIND: 
    1: 20-15-10 (10 minute time limit)
    Accelerating Bench @ about 60% of bench working weight*
    Barbell or dumbbell row @ about 60% of row working weight
    Weighted Sit-ups
    2. Repeat part 1, with another 10 minute time limit.**


*Accelerating bench: load a bar with chains, bands, or use a "bench press slingshot" with regular weight on the bar.  These will all make the weight lighter at the bottom and heavier at the top- the goal during these grind sessions is to press with speed against the load (i.e., accelerate).  

** DOUBLE GRIND TODAY- In the "fight" track we mimic MMA/Combat sport training- shorter, intense rounds with short breaks between.  Today we are putting you through the exact same effort, twice.  Try to keep round 2 as close to round 1's time as possible.  Notice I'm not telling you to beat your round 1 time- if you could beat it, you were going to slow on round 1!  

Posted on June 19, 2017 .