Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row

  1. Bench Press & Pendlay row: starting with empty bars, work up to working weight.  Sets of 5, adding 10% each set. Superset if possible.
  2. Bench Press: do one all-out set at working weight.
  3. Pendlay Row: put on a belt and do one all out set at working weight. 
  4. Take about 20% off both bars.  Supersetting if possible, 5 sets of 8 of each.
  5. GRIND: 5 rounds, quickly but not racing:
    10 DB Wide Press
    Max Pull-Ups ANY GRIP
    10 Barbell or Ab-Wheel rollouts

*Chin-Ups: substitute lat-pulldowns if necessary.  Go as heavy as you can to just barely be able to finish the reps.  

**Floor Wipers- Lay on floor.  Hold a barbell over you in floor press position.  Touch feet together to one side.  Touch back down to floor.  Up to other side.  Try to keep knees straight throughout.

Posted on October 19, 2014 .