7.19.16

Warm-up:

3x

SAM Shoulder mobility drill

10 empty bar presses

LIFT:

(1) Military press: work up from empty bar to working weight.  Between each set, max chin-ups. 

(2) Put on a belt.  One all out set at working weight.  Pause 30 seconds..  One more all out set.  Pause another thirty seconds, and one more all out set.  

(3) GRIND:

A. 20-15-10:

Accelerating bench*

Row at about 50-60% of your row working weight

Weighted sit-up. 

1x 200m sprint

B. Bonus round.  Repeat part A, try to keep your total time within thirty seconds of the first time.  

Posted on July 17, 2016 .