11.18.14

Warm-Up:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
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  1. Military Press: starting with empty bar, work up to working weight.  Add about 10% each set and use sets of 5.  Between sets, 10-20 pull-ups any grip.*
  2. Put on a belt.  Do one all out set at working weight.  
  3. Take about 20% off the bar.  5 sets of 8, supersetted with 10-20 pull-ups between sets.*
  4. GRIND: 5 Rounds
    10 Close Grip Bench Press - use thick bar/fat grips if possible
    20 Heavy DB/KB rows per arm
    10 Leg Levers on Bench
Posted on November 16, 2014 .