8.16.16

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
5 Chin-ups

___________

  1. Military Press & Chin-Ups: starting with an empty bar, work up to your working weight.  Use sets of 5, adding about 10% each set.  Do a set of chin-ups between each set.*
  2. Put on a belt.  Do one all out set.
  3. Take about 20% off the bar, do one more all out set.  Take about 20% more off, repeat.
  4. GRIND: "20/20 on Roids"
    10 Minutes AMRAP:
    20 Pushups on DB's OR 10 Bench @ 2/3 of your bodyweight
    20 Weighted Situps with #25 plate
    20 Leg Raises

*Read article on incorporating Selkow's pull-up plan 

Posted on August 14, 2016 .