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


  1. Military Press & Pendlay Row: warm up from empty bar to working weight.  
  2. One all-out set of each.  Wear a belt for the pendlay row
  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: EMOM, 10 Minutes, heavy KB swings.  Between 5-10 reps per round, when you are able to do 10 reps all 10 rounds, you should be lifting heavier.  

**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 4, 2014 .