8.21.14

Warm-Up:
HAM Hip Mobility Drill
20 Goblet Squat
______________

  1. Squat: starting with empty bar, work up to working weight in sets of 5, adding about 10% each set.
  2. Put on a belt.  Do one all out set at working weight.
  3. Take about 20% off the bar.  Do 3 sets of 5, resting 1 minute between sets.
  4. Grind:
    A. 5 Minute Time Limit: 20-15-10
    Sumo Deadlift, at about 50-60% of your deadlift working weight.
    Weighted sit-ups
    Tuck Jumps
    B. 15 Minutes: 
    Step-up to 18-24" box, bench or platform holding 20-40 lbs
    C: 10 Minute Run
Posted on August 17, 2014 .