04.01.2014

Warmup:

  1. HUG Hip Mobility Drill
  2. 3x:
    10 lunging dislocates
    10 pushups
    10 KB swings

LIFT:

  1. Deadlift: Warm up to a weight you can handle 5-10 reps.  Wearing a belt, do one all out set.  Have a spotter watch you and tell you if you start to round your back (that's the time to stop).
  2. Take 20% off the bar.  One more all-out set.  
  3. GRIND:
    A. 12 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
    REST 5 MINUTES, THEN:
    B. Load bar at a weight your shoulders can handle with no problem (try 95 lbs for men)    6 Rounds- NO REST, NO SETTING BAR DOWN:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press
    5 Clean Grip Reverse Lunge
Posted on March 28, 2014 .