7.15.15

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. 3x:
    Max Pushups
    20 Kroc Rows per arm
  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 July 12, 2015 .