10.6.14

Warm-Up:

3x:

HUG Hip Mobility Drill

10 KB Sumo Deadlift with toes against wall

_____________

1. Squat: starting with empty bar, warm up in sets of 5 to your working weight, adding about 10% each set.

2. Put on a belt.  Do one all out set at working weight.

3. Drop 20% off the bar.  Do one more all out set.

4. GRIND

DOUBLE KB CIRCUIT 10 rounds (15 minutes)

20 seconds snatch

10 seconds rest

20 seconds waiter lunge 

10 seconds rest

20 seconds front squat

10 seconds rest

B. 10 rounds

1 minute sled push or pull 

1 minute rest

 

Posted on October 5, 2014 .