6.17.15

Warm-Up: 3x
Y+L Shoulder Drill
10 Pushups on DB's
10 Chin-ups
____________

  1. Warm up to about 70% of your bench working weight.
  2. 5x
    10 Bench @ 70% working weight.  
    5 Negative Pullups- try for 4-5 seconds descent*
  3. 20-15-10
    Bodyweight Dips
    Heavy DB Rows
    Knees-to-Elbows
  4. 3x
    10 Curls
    10 Lat Raises

LATER: 20 Minute Swim OR non-impact cardio

*Negative pull-ups- kip, jump, or cheat some other way to get up.  Lower yourself slowly, trying for 4-5 seconds on the way down.  Be strict on timing the descent, and these will be very hard.  

Posted on June 14, 2015 .