5.3.17

GYM DAY
Warm-Up
3x: 
SAM Shoulder Mobility Drill
10 Clapping Pushup
10 DB or KB Row

LIFT:

  1. Bench Press & Pendlay Row: Warm up from empty bars to working weights
  2. Bench Press: do one all out set at working weight.  Rest 20-30 seconds, one more all out set.  Rest 20-30 seconds, and one final set.  
  3. Row: Put on a belt.  Do one all out set at working weight, stopping if your form deteriorates.  
  4. Row: Take about 20% off the bar.  Do one more all out set.  
  5. Squat: Warm up from empty bar to working weight
  6. Squat: with a belt on- do one all out set.
  7. Squat: Take about 20% off the bar.  One more all-out set.  
Posted on May 1, 2017 .