Warm-Up: 3x
HAM Hip Mobility Drill
20 KB Swing



  1. Warm-Up: Deadlift; Work up from empty bar to working weight, using sets of 5 and adding about 10% to the bar each set.
  2. Deadlift: Put on a belt.  Do one all out set with good form.  When your form goes south, the set is done.
  3. Take about 20-25% off the bar.  Do 3x5 resting one minute between sets.
  4. GRIND: 
    A. 20-15-10
    Front Squat
    Weighted Sit-ups
    Hussler Shrugs*
    B. 1 Mile Run

*Hussler Shrugs: Take a wide grip, almost snatch-grip on a bar loaded moderately.  Shrug while simultaneously doing a calf raise.  Hold at the top for one second.  Meant for bigger sets of 10-20.  

Posted on July 23, 2014 .