10 Empty Bar Press
10 SAM Shoulder Mobility Drill
- Military Press: Warm up to working weight.
- Put on a belt. Do ONE all out set at working weight.
- Take 20-25% off, do another all out set. Continue until you're using an empty bar.
You'll need bench press boards. See this article for how to make your own.
Load a bar up to no more than 40-50% of your bench 1RM. Do 10 reps, do not rack the bar. Have a partner place a single board on your chest. Do 10 more. The partner now places two boards. 10 more reps, and so on, until you get to 4 boards. Then pyramid back down.