9.7.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 3 MilPress @ 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. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  5. 10 Minute AMRAP
    5 Push Press with 2 KB's or DB's
    7 KB Swings
    20 Full Body Crunch
  6. LATER 100 Minute Ruck 60 lbs load

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on September 3, 2017 .