4.25.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty bar press
10 Pull-ups

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LIFT

  1. Military Press- warm up from empty bar to working weight.  Do max pull-ups or inverted rows between each set
  2. Put on a belt.  Do one all out set.
  3. Take 20% off the bar.  Do one more all out set.
  4. GRIND:
    20-15-10
    Clapping Pushups
    Pendlay Row at about 60% of your working weight for row
    Weighted sit-up
  5. 2 Rounds:
    Lateral raise all out set
    Reverse Curl all out set (with fat grips if possible)
Posted on April 23, 2017 .