Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings


  1. Bench Press & Weighted Chins*: warm up from empty bar to working weight.  For weighted chins you may warm up with a couple of low-rep sets at bodyweight.
  2. One all-out set of each.  
  3. Beginning at half of the reps of your "all out" sets, pyramid down.**
  4. Squat: warm up to about 75-80% of your working weight.  5 sets of 5.
  5. GRIND:
    1. 8x
    20 Seconds KB Swings
    10 Seconds Rest
    2. 30 Minutes Bike Hills, intense setting

*If you cannot do 12 bodyweight chins yet, you should not do weighted chins.  Warm up to an all out set of lat pulldowns to the chest, and pyramid down similar to the other lifts in step 3.  
**For example, if you got 8 reps on bench, you would then do 4,3,2,1.  If you got 6 reps on weighted chins, you would do 3,2,1.  

Posted on December 1, 2014 .