SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row
- Bench Press & Pendlay row: starting with empty bars, work up to working weight. Sets of 5, adding 10% each set. Superset if possible.
- Bench Press: do one all-out set at working weight.
- Pendlay Row: put on a belt and do one all out set at working weight.
- Take about 20% off both bars. Supersetting if possible, 5 sets of 8 of each.
A. 5 Rounds:
Max accelerating bench at about 60% of your working weight*
Max Chin-ups (10+)
B. 3 Rounds:
10-15 Close grip bench
10-15 fat bar curls
*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.