8.11.14

Warm-Up:
3x:
HUG Hip Mobility Drill
10 KB Sumo Deadlift with toes against wall

_____________

  1. Squat: starting with empty bar, warm up in sets of 5 to your working weight, adding about 10% each set.
  2. Put on a belt.  Do one all out set at working weight.
  3. Drop 20% off the bar.  Do one more all out set.
  4. GRIND:
    (1) 20-15-10
    KB Snatch
    Sledgehammer tire strike OR "fireman chops"
    1x 1 minute sled push or pull
    (2) 20 Minutes swim, bike or elliptical
Posted on August 10, 2014 .