9.7.15

Warm-Up 3x
10 KB Sumo Deadlift with toes against wall
10 SAM Shoulder Mobility Drill
_______________

  1. Deadlift: Warm up to working weight.  
  2. Volume Mode Users: 5x10
    Strength Mode Users: 5x3
  3. [OPTIONAL] 5x:
    1x Rack DL HOLD*
  4. 5x
    20 HEAVY KB Swings
    12-15 Heavy DB Shrugs
  5. Grind
    Option 1.- 6x
    30 Second HEAVY Sled push or pull
    1 Minute Rest
    Option 2- 6x
    30 Second Sprint
    30 Seconds Rest

*Rack DL Hold: In a squat rack, set the bar just one or two inches below the TOP of a deadlift.  Load it heavy (heavier than you can deadlift).  With good form, pull and hold at the top of your range of motion for as long as you can.  When you fail, that's one rep.  

Posted on September 6, 2015 .