1. HAM Hip Mobility Drill
  2. 100 single unders with jumprope 


  1. Starting with empty bar, build up to approximately 70% of your 1 rep max on deadlift (sumo or conventional).  Build up in sets of 5, adding 20-25 lbs per set.  That 70% is your "working weight"
  2. WITH A BELT ON, do one all-out set at your working weight.  Have a partner watch you and stop you when your form begins to deteriorate.  Record your reps, then rest 2-3 minutes.
  3. Taking your all-out set score, cut it in half (round up if it's an odd number).  Do a reverse pyramid.  For example, you got 8 reps.  Do 4-3-2-1, resting 1.5-2 minutes between sets.  
  4. Front squat- load up a bar on a rack.  Do 2 sets to failure.  We're looking for 8+ reps a set.  
  5. GRIND: Grab 2 kettlebells or 2 dumbbells:
    A. 3 Rounds:
    10 Front Squat with KB's or DB's
    200m Sprint
    B. 20-15-10:
    Front Squat bar or 2 KB's
    Double KB Snatch
    4 Count Flutterkick
Posted on March 26, 2017 .