HAM Hip Mobility Drill
10 Romanian Deadlift


  1. Deadlift: warm up from empty bar to working weight in sets of 5, jumping about 10% each set.
  2. Put on a belt.  One all-out set.  Have a spotter watch- when your form goes south, the set is over.
  3. Take about 20% off the bar.  5 sets of 5 reps.  Between each set, 10 ab wheel rollouts*
  4. GRIND:
    A. 10 Rounds:
    1 Minute Sled Push or Pull
    1 Minute Rest
    B. 10 Rounds (5 minutes)
    15 Seconds KB Snatch
    15 Seconds Rest

*AB WHEEL ROLLOUTS: sub barbell rollouts, or if that is not possible, sub ankles-to-bar

Posted on July 11, 2014 .