3.28.17

WARM UP:

  1. DOUBLE UNDER PRACTICE: GO UNTIL YOU GET 50 DOUBLE UNDERS
  2. 3X:
    SAM SHOULDER MOBILITY DRILL
    10 PUSHUPS
    10 LIGHT ROW/INVERTED ROW

LIFT:

  1. Warm up to about 70% of 1RM Military Press (your starting working weight).  Superset with warming up to 5-10 lbs weighted pull-up. If you cannot do weighted pull-ups, do a max set of pull-ups between every set of military press, both the warm up sets and the working sets below.
  2. 1 all out set at working weight.  1 all out set at weighted pull-up 
  3. Take your all out sets.  Cut the reps in half.  Do 5 sets at 50% of your all out reps (for example, if you got 8 reps on press, do 5 sets of 4)
  4. Grind:
    20-15-10:
    Clapping Pushups
    Light Barbell Row
    Weighted Sit-up
  5. 2 Sets to failure of each:
    Reverse Curl
    Lat Raises with Dumbbells
     If you can do 10+ reps both sets, next time go heavier.  
Posted on March 26, 2017 .