Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row

  1. Bench Press & Pendlay row: starting with empty bars, work up to working weight.  Sets of 5, adding 10% each set. Superset if possible.
  2. Bench Press: do one all-out set at working weight.
  3. Pendlay Row: put on a belt and do one all out set at working weight. 
  4. Take about 20% off both bars.  Supersetting if possible, 5 sets of 8 of each.
  5. GRIND: 
    A. 5 Rounds:
    Max accelerating bench at about 60% of your working weight*
    Max Chin-ups (10+)
    B. 10 Rounds without stop, using sandbag OR 2 DB's/KB's
    10 Row
    10 Curls
    10 Press

*Chin-Ups: during grind, if you can't do 10 chin-ups, use a band for assistance.  Having said that, if you are using a band, rep-out- go beyond 10 reps if possible each set.

Posted on August 31, 2014 .