11.6.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for bench press that you can do 5 reps and it feels like you have 1 or 2 reps left in the tank.  Stay at that weight. For 30 Minutes, do as many sets as possible of:
    5 reps bench (so long as you're leaving 1 or 2 reps in the tank)
    10-20 DB row each arm.  In between each set, do the Y+L shoulder mobility drill.
  2. Dips OR Floor Press: Same format as step one, but the time limit is only 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar. 
  3. 2 sets of lateral DB raises, 15-20 reps
    2 sets of reverse curl, 10-15 reps
  4. LATER: 120 Minutes Ruck, 60 lbs load
Posted on November 5, 2017 .