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


  1. Bench Press & Weighted Chins: warm up from empty bar to working weight. *
  2. One all-out set of each at working weight.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.**
  4. Squat: warm up to about 75-80% of your working weight.  5 sets of 5.
  5. GRIND: 8x:
    20 Seconds KB Swings
    10 Seconds Rest

*Weighted Chins- these are for people who can do 12 or more bodyweight chins.  If not, stick to lat pulldowns to the sternum.
**For example, if you got 8 reps on row, you would then do 4,3,2,1.  If you got 6 reps on military press, you would do 3,2,1.  

Posted on December 14, 2014 .