SAM Shoulder Mobility Drill
10 Empty Bar Press
- Military Press: Warm up from empty bar to working weight. Do an all out set of chin-ups between every set.
- Military Press: Put on a belt. Do one all out set at working weight.
- Immediately drop 20% from the bar. Do one more all out set.
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
-REST 2 MINUTES-
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!