Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill


  1. Bench Press and Penally Row- warm up from about 50% working weight to working weight.  
  2. Do one all out set of each.  Wear a belt.
  3. Take your reps, cut them in half.  Pyramid. down.*
  4. Deadlift.  Warm up from about 50% of working weight to working weight.
  5. One all out set.  Wear a belt.
  6. Grind: 
    A. 20-15-10:
    Sumo Deadlift (at about 50-60% working weight) OR heavy KB swings
    Heavy DB or KB rows (per arm)
    B. 30 Minutes non-impact cardio (elliptical, bike, swim etc)
Posted on December 28, 2014 .