12.19.14

Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings

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  1. Deadlift: warm up from an empty bar to working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Military Press & Pendlay Row- warm up to 75-80% working weight.  
  4. Bench Press and Weighted Chins- 5x5.
  5. GRIND: 
    A. 10 Minutes EMOM:
    4 Squat Clean
    B. 10 Minutes:
    1 Minute Sled push/pull
    1 Minute Rest

*For example, if your weighted chins are at 40 lbs, you should easily be able to do 5x5 with 10 lbs.  

Posted on December 14, 2014 .