10.23.14

Warm-Up:
HAM Hip Mobility Drill
20 Goblet Squat
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  1. Squat: starting with empty bar, work up to working weight in sets of 5, adding about 10% each set.
  2. Put on a belt.  Do one all out set at working weight.
  3. Take about 20% off the bar.  Do 3 sets of 5, resting 1 minute between sets.
  4. Grind:
    A. 7 Rounds "The Q":
    1 Minute max Back Squat at bodyweight
    1 Minute Mountain Climbers
    1 Minute Burpee-into-Pullup
    1 Minute plyo pushup (no clap, just leave the ground and move continuously)
    1 Suicide Sprint 10-50 yards (whatever space you have available, just continuous and intense pace)
    B. 20 Minute Run
Posted on October 19, 2014 .