10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- Military Press & Pendlay Rows: warm up from empty bar to working weight.
- One all-out set of each, wearing a belt for row.
- Beginning at half of the reps of your "all out" sets, pyramid down.*
- Front Squat: finding your "working weight" separate from back squat, work up to a set of 5-10. Then pyramid down.
Sumo Deadlift @ about 50-60% working weight
Leg levers lying on bench
*For example, if you got 8 reps on bench, you would then do 4,3,2,1. If you got 6 reps on weighted chins, you would do 3,2,1.
**FRONT SQUAT- FS is a secondary lift, but if you are going to use it on this day, develop a new "working weight" for FS as it's own lift. That is, work up to a weight you can handle between 5-10 reps, and proceed like any of our lifts.