9.2.14

Warm-Up:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
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  1. Military Press: starting with empty bar, work up to working weight.  Add about 10% each set and use sets of 5.  Between sets, 10-20 pull-ups any grip.*
  2. Put on a belt.  Do one all out set at working weight.  
  3. Take about 20% off the bar.  5 sets of 8, supersetted with 10-20 pull-ups between sets.*
  4. GRIND:
    A. 5 Rounds:
    Max Pull-Ups*
    10-15 Close Grip Bench- use thick bar/fat grips if possible
    15 Lying Leg Levers
    B. 1 Hour Ruck with 40 lbs OR 30 Minute Trail Run

*Pull-Ups: if you can't do at LEAST 10 pull-ups, start using a band for assistance or do lat pulldowns.  As heavy as you can and still be getting 10+ reps.

Posted on August 31, 2014 .