6.30.14

Warm-Up:
3x:
HAM Hip Mobility Drill
10 Overhead squat - light

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  1. Deadlift: Start with an empty bar and warm up to working weight- use sets of 5, adding about 10% per set.
  2. Put on a belt.  Do one all-out set.  Have a partner watch you.  When your back starts to round, the set is over.
  3. Take about 20% off the bar.  Do one more all out set.
  4. 5x 1 Minute Plank
  5. GRIND:
    (1) 10 Minute AMRAP:
    100m Sprint
    20 Goblet Squat
    (2) 7 Rounds without stopping
    10 Deadlift
    10 Row
    10 Clean
    10 Front Squat
    10 Push Press
    10 Clean Grip Reverse Lunge
Posted on June 29, 2014 .