5.01.2014

Warm-Up:
3x: 
HAM Hip Mobility Drill
10 Overhead Squat

LIFT

  1. Back Squat: warm up from empty bar to working weight
  2. Put on a belt.  One all out set.  Stop if form deteriorates
  3. Take about 20% off the bar.  One more all out set.  
  4. GRIND:
    (1) 3x:
    10 Sumo Deadlift @ about 50-60% of your deadlift working weight
    200m sprint
    -REST 2 MINUTES WHEN DONE-
    (2) 10 Minutes AMRAP
    10 Barbell Lunges - 5 each leg
    10 Double Unders
    30 Seconds Side Plank each side
    -REST 2 MINUTES WHEN DONE-
    (3) For time: 
    100 Bodyweight Squats- intense pace
Posted on April 24, 2014 .