8.14.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench: Work up to a weight for bench that you can do 15 reps and it feels like you have 1 or 2 reps left in the tank.  
  2. For 20 Minutes, do as many sets as possible of:
    10-12 reps barbell bench at the weight from step 1
    5 or more pull-ups/chin-ups or pendlay rows.  In between each set, do the Y+L shoulder mobility drill. 
  3. Dips OR Floor Press: Same format as step one, but the time limit is only 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar.  
  4. 2 sets of lateral DB raises, 15-20 reps
    2 sets of reverse curl, 10-15 reps
Posted on August 13, 2017 .