7.18.14

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

________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weight, using sets of 5 and increasing about 10% each set.
  2. Bench Press: do one all out set.
  3. Pendlay Row: put on a belt and do one all out set.
  4. Take about 20% off the bars, and do 5 sets of 8 of each, super setting if possible.  
  5. 5x20 floor wipers
  6. GRIND:
    Every 90 Seconds, 5 Rounds::
    10 Sledgehammer Strikes per side
    10 Chin-ups, any grip
Posted on July 11, 2014 .