12.17.14

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

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  1. Military Press and Pendlay Row: work up from 50% to working weight
  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:
    A. 100 KB Snatch for time
    B. 30 Minute non-impact cardio (bike/row/elliptical/swim)

**For example, if you got 8 reps on press, 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 14, 2014 .