8.11.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
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  1. Military Press: Take your 1rm from last week,  Warm up to about 70%- that's your working weight.  You will be operating in either volume or strength mode, depending on your test last week.
  2. Option 1- Volume Mode: 5x12, with equal reps chin-ups between
    Option 2- Strength Mode: 5x5, with equal reps weighted chins between
  3. 4x
    20 Seconds Dips
    40 Seconds Rest
  4. 5x 
    3 4-5 Second Negative Pull-ups
  5. 20 Minute Freestyle Swim
    THEN 2 Mile Run
Posted on August 9, 2015 .