5.9.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
10 Chinups (palms in)

LIFT

  1. Military Press and Chinups: warm up from empty bar to your working weight.  Between sets, 10 chin-ups any way you can.
  2. Press: put on a belt- one all-out set at your working weight.  Pause 30 seconds, one more all out set.  Pause another 30 seconds, one last all out set.  Do the same with pull-ups- one all out set, pause, repeat, pause, repeat.
  3. GRIND:
    (1) 20-15-10
    Accelerating Bench*
    Pendlay or chest supported row
    Ankles-to-bar
    (2) 4x
    400m Sprint
    Equal Rest Time

*Accelerating Bench: bench press using chains, bands or a slingshot, all of which cause the bench to be lighter at the bottom, heavier at the top.  Do not overload the actual weight- this is very high rep.

Posted on May 7, 2017 .