Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings


  1. Military Press & Pendlay Rows: warm up from empty bar to working weight.  
  2. One all-out set of each, wearing a belt for row.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Front Squat: finding your "working weight" separate from back squat, work up to a set of 5-10.  Then pyramid down.
  5. GRIND:
    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.

Posted on December 14, 2014 .