Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill

  1. Bench Press & Pendlay Row: warm up from no more than 50% to working weight
  2. At working weight, do one all out set of each.  Wear a belt for row.
  3. Cut your "all out" reps in half, then pyramid down to one.
  4. Back Squat: warm up to working weight
  5. Put your belt on.  Do one all out set at working weight.
  6. Drop about 25% from the bar.  5 sets of 5 resting one minute between.
Posted on March 22, 2015 .