6.6.17

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 half of those reps (round if you have to), and do a reverse ladder.  So if you got 7 reps, do 4-3-2-1
  3. GRIND:
    A. 10 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)    5 Rounds- NO REST, NO SETTING BAR DOWN:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press
    5 Back Squat
Posted on June 4, 2017 .