12.14.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
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Note: do a max set of pull-ups between all press sets, including warm up today.

  1. Military Press: Warm up to working weight. 
  2. Put on a belt.  Do ONE all out set at working weight.
  3. Take 20-25% off, do another all out set.  Continue until you're using an empty bar.
  4. GRIND:
    3x
    Max Reps DB press @ about 50-60% of your military press working weight
    Max Reps chin-ups (palms in) in 1 minute.  No dismount!!!
    Max Flutterkicks 1 minute
Posted on December 13, 2015 .