1.23.15

Warm-Up: 3x
10 Dislocating Lunges
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill
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  1. Bench Press & Pendlay Row: warm up from empty bar to working weight.  
  2. One all-out set of each.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Back Squat: warm up from half of your working weight.  Between warm-up sets, do a "work zone" set of pull-ups, any grip.  
  5. One all out set.  Wear a belt.
  6. GRIND: YOUR CHOICE
    A. 14 MINUTES:
    15 SECONDS KB SNATCH
    15 SECONDS REST
    B. 6 ROUNDS:
    400M Run*
    20 Pushups
    "Work Zone" Pull-ups 
    20 Flutterkicks
Posted on January 18, 2015 .