7.10.14

Warm-Up: 3x
HUG Hip Mobility Drill
10 KB Sumo Deadlift with toes against wall

LIFT

  1. Squat: starting with an empty bar, warm up with sets of 5, adding about 10% to the bar each set.
  2. Put on a belt.  Do one all out set at working weight.
  3. Take about 20% off the bar.  5 sets of 5, resting one minute after each set.
  4. GRIND:
    A. 20-15-10
    Sumo Deadlift at about 50-60% of your deadlift working weight
    Floor Wipers OR Russian Twist
    KB Swings
    -REST 5 MINUTES AFTER FINISHED-
    B. Front Squat Hell
    Load a bar to about 2/3 of your bodyweight.  Attempt a single set of 50.  Wear wraps if desired/necessary.  
Posted on July 7, 2014 .