6.28.16

WARMUP:

 

  1. 3x HUG Hip Mobility Drill
  2. 10x Lunge-Dislocates
  3. THEN 5 Rounds:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press

LIFT:

  1. Military Press.  Work up to your "working weight" (starting out that's 70% of your 1rm).  Warm up with sets of 5 till you're there.  Then you will do one all-out set for reps.  You should get at LEAST 5 reps, but you're aiming for 10 or more.  If you get 10 or more, you're ready to increase weight by 5 lbs NEXT TIME.  Whatever score you get, WRITE IT DOWN!  Then give yourself two minutes, and do a "reverse ladder" starting at half of your all out set.  So for example, you get 8 reps at 100 lbs.  You will do a reverse ladder of 4-3-2-1 at 100 lbs, resting just as much as you need between sets.  
  2. Pull-ups.  IF you scored high enough on your pull-ups test (12 reps or more), you will do the same basic format with weight.  If you're just starting out, use a 5 lbs dumbbell.  It's better to start small.  Do an all out set, then do a reverse ladder from half of your all out set.  
  3. Deadlift- same as military press.  Warm up to 70% of your 1rm.  Once you're there, put on a belt.  Then, one single all-out set.  Have a partner watch you and stop you when your form starts to deteriorate.  Again, once you're done, wait a couple minutes, then do a reverse ladder from about half of your all-out set. 
Posted on June 26, 2016 .