9.4.14

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. 20 Minutes:
    15 Seconds KB Snatch*
    15 Seconds Rest
    C: 10 Minute Run

*KB SNATCHES- when in doubt, go light on these.  If you do not have a good deal of experience with these, it can be easy to end up with terrible form.  Don't feel bad leaving the #52 kb for a #36, you will still be getting hammered pretty well.  

Posted on August 31, 2014 .