1. 50 Single Unders, 25 One Leg jumps (each leg) with jump rope
  2. HUG Hip Mobility Drill 3x


  1. Warm-Up to 70% of 1RM on squat.  This is your new working weight. This is low bar, wide stance, powerlifting style squat.
  2. With a belt on, do 1 all out set at your working weight. Record your reps.
  3. Take half of your "all out" reps.  Do a reverse ladder (for example, if I get 10 reps "all out", I will do 5-4-3-2-1).  Rest 1.5-2 minutes between sets.
  4. GRIND:
    A. 20-15-10:
    Sumo DL at about 60% of your deadlift working weight from earlier this week
    Leg Raise
    200m Sprint
    B. 50 double KB Snatch for Time.  You may sub in a single KB or single DB if you have to.  DO NOT DO THIS WITH A BAR.
Posted on March 18, 2014 .