1.2.15

Warm-Up: 3x
HAM Hip Mobility Drill
20 KB Swings
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  1. Bench Press & Pendlay Row: start at about 50% of working weight and warm up to working weight.
  2. Do one all out set at working weight for both bench and row.  Wear a belt for row.
  3. Cut your all out sets in half and pyramid down.*
  4. Back Squat- warm up to working weight.
  5. One all out set at working weight.  Belt optional.  
  6. Grind: 5x
    20 Heavy Swings
    10 Hanging half windshield wipers

*Pyramid down- so if you got 10 reps, you would do 5,4,3,2,1.  If you got 7, you would round and do 4,3,2,1.  

Posted on December 28, 2014 .