1. SAM Shoulder Mobility Drill
2. 3x: 
10 Empty Bar Press
10 Inverted Row

  1. Military Press: Warm up from empty bar, do sets of 8.  As the weight starts to feel like an "8" on a 1-10 scale, put on a belt.  Keep going until it feels like a "10", then stop.  
  2. Take about 10% off the bar, and for 20 minutes do sets of 8 until this too feels like a "10".  --

    -NOTE: between all sets of press, for steps one and two, do a max set of bodyweight chins, vary your grip between sets.
  3. 10x
    400m run OR 800m bike
    50 Pushups
    15 Pull-ups any grip
Posted on March 12, 2017 .