8.11.14

Warm-Up: 
HUG HIp Mobility Drill
20 KB Sumo Deadlift, with toes against wall
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  1. Deadlift: starting with empty bar, work up to working weight.  Use sets of 5 and add about 10% each set.
  2. Put on a belt.  Do one all out set.  Have a partner watch you- when you begin to round, the set is over!
  3. Take about 20% off the bar.  Do 3 sets of 5, resting 1-2 minutes between sets.
  4. GRIND: 25 minutes total work today
    A. 10 Rounds:
    30 Seconds KB Snatch (alternate hands each round)
    30 Seconds Rest
    -REST 2 MINUTES BETWEEN-
    B. EMOM, 10 Minutes:
    100yard sprint
    C. Finish with 5 minutes:
    5 Deadlift
    5 Row
    5 Clean
    5 Front Squat
    5 Push Press
    5 Lunge with bar in rack position
     
Posted on August 10, 2014 .