1. Double Under Practice- don't stop till you get 50 double unders, however you can
  2. 3x:
    HAM Hip Mobility Drill
    10 KB Deadlift with toes facing wall


  1. Back Squat: Warm up to your working weight (about 70% 1RM to start) at Back Squat- low bar, wide stance powerlifting style squat.
  2. Put on a belt.  Do one all out set.
  3. Take your reps, cut them in half, and do a reverse pyramid down to 1.  
  4. GRIND:
    A. 20-15-10
    Sumo Deadlift (at about 60% of your deadlift working weight from earlier this week)
    Leg Levers
    1x 200m sprint
    B. 3x:
    10 Double KB Snatch
    400m sprint
Posted on March 18, 2014 .