SAM Shoulder Mobility Drill
10 Empty Bar Presses
10 Chinups (palms in)
- Military Press and Chinups: warm up from empty bar to your working weight. Between sets, 10 chin-ups any way you can.
- Press: put on a belt- one all-out set at your working weight. Pause 30 seconds, one more all out set. Pause another 30 seconds, one last all out set. Do the same with pull-ups- one all out set, pause, repeat, pause, repeat.
Pendlay or chest supported row
Equal Rest Time
*Accelerating Bench: bench press using chains, bands or a slingshot, all of which cause the bench to be lighter at the bottom, heavier at the top. Do not overload the actual weight- this is very high rep.