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:
    Push-Pull Ladder:
    1 Press at 50-60% of your working weight.  1 Chin-Up, 1 Weighted sit-up.  2 press, 2 chin-ups, 2 weighted sit-ups.  Continue like this till failure (any of the exercises).  That's one ladder.  Go for 5 ladders.  

*Chin-Ups: during grind, if you can't do 10 chin-ups, use a band for assistance.  Having said that, if you are using a band, rep-out- go beyond 10 reps if possible each set.

Posted on August 17, 2014 .