physical. 10/09/15

    Chelsea. Sandbag shoulder (80lb.).
    Chelsea. Sandbag shoulder (80lb.).

    Sandbag shoulder:

    4 x 5 @ as heavy as possible in each set

    Rest no more than 1 minute between sets. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.

    Then, immediately and aggressively, 4 rounds of:

    20 Tire smash (Any variation) @ as heavy as possible in each round
    20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
    5 Chin-up
    5 Pull-up
    1 minute rest

    Adjust implement weight by round as needed- start ambitious, let position govern weight. Pull-up/ chin-up are scaled to ability throughout.

    And then, following 2 minutes rest:

    20 Pull-up
    20 Chin-up
    5 minutes Airdyne @ 50% of max RPM

    Break and intersperse sets in any way you choose/ need. Be patient, focus on position, keep full range of motion in each rep, and scale as needed.