Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups
5 Chinups (palms in) with pause at top

  1. Bench Press: Warm up from empty bar to working weight.  Between all sets do one set of DB rows, including the working sets.  
  2. Do one all-out set at working weight
  3. Take about 20-25% off.  Do one more all out set.
  4. Grind: 
    Max Close Grip Bench @ 60% bench working weight
    Max Chin-ups (palms in)
    Max Flutterkicks 1 Minute
Posted on January 2, 2016 .