9.8.14

Warm-Up: 
HUG HIp Mobility Drill
20 KB Sumo Deadlift, with toes against wall
_____________________

  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: 40 Minutes Total Work today
    A. 4 Rounds "The Q":
    1 Minute max Back Squat at bodyweight
    1 Minute Mountain Climbers
    1 Minute Burpee-into-Pullup
    1 Minute plyo pushup (no clap, just leave the ground and move continuously)
    1 Suicide Sprint 10-50 yards (whatever space you have available, just continuous and intense pace)
    -REST 5 MINUTES WHEN DONE-
    B. 10 Minutes "SMMF" 
    Step-Ups, continuously.  
    C. 10 Minute Run- how far do you get?
Posted on September 7, 2014 .