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


  1. 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.
  2. 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.
  3. Military press: Take another 20% off the bar.  One more all out set.
  4. Chinups- at whatever scaled load you are at, every minute on the minute for  10 minutes, 5 reps.  
  5. Go home and relax.  
Posted on April 18, 2014 .