This week is an intentional light week. You should do no heavy conditioning this week, and as far as lifting, you may either completely rest OR lift at about 70% of your current working loads. We recommend the working at 70% of your current loads.
And so this week, you will do your core lifting, go home, and enjoy. Happy Easter.
SAM Shoulder Mobility Drill
10 Empty bar press
- Military Press and Pullups: Warm up from empty bar to working weight- for pull-ups, either work up to your weighted pull-up working weight or do multiple sets at bodyweight, or work up to your working weight on lat pulldowns, depending on where you are.
- Scale the weight down to about 70% of your working weight. Put on a belt (for press at least), and do one all out set.
- Military press: Take another 20% off the bar. One more all out set.
- Chinups- at whatever scaled load you are at, every minute on the minute for 10 minutes, 5 reps.
- Go home and relax.