9.16.14

Warm-Up:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
_____________________

  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:
    15 Planche style pushups
    8 pull-ups to chest
    15 tuck-ups
    B. 1 Hour Ruck with 40 lbs OR 30 Minute Trail Run
Posted on September 14, 2014 .