SAM Shoulder Mobility Drill
10 Pushups


  1. Bench Press.  Warm up to a heavy "max" of 3 reps*
  2. Take 20 minutes.  Do as many sets of possible of 1-2 Bench Press @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of DB Rows @ about 1/3 of bodyweight.  Work briskly between sets, taking little to no rest. 
  4. 10 Minute AMRAP
    10 Pushups
    11 Jumping Lunges
    23 Toes-to-bar (or hanging knees to elbow)
  5. LATER 70 Minute Ruck 80 lbs load

*Max of 3- the most weight you can do TODAY of 3 reps, leaving maybe one rep in the tank with solid form.

Posted on November 13, 2017 .