9.9.16

Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups
10 DB Row

_________

LIFT

  1. Bench Press & Pendlay Row: warm up from empty bar to working weight, using sets of 5 and adding about 10% each set.
  2. Bench press: Do one all out set.
  3. Take about 20% off the bar.  5 sets of 5 to 8 reps.
  4. Row: Put on a belt and repeat steps 2&3 for row.  
  5. Grind: 
    A. 50 burpees-into-chinups for time.  
    B. 100 KB Snatch in under 5 minutes.
Posted on September 5, 2016 .