Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
10 KB Clean & Press each arm


  1. Squat: warm up from empty bar to working weight.
  2. Put on a belt.  One set at working weight.
  3. Romanian Deadlift: 3x5*
  4. GRIND: 20-15-10
    Bench Press @ 50-60% working weight
    Chin-ups (palms-in)
    Weighted Sit-Ups

*RDL- in progressing the RDL, aim for depth/mobility before you add weight.  Let that weight take a nice stretch out in the glutes/hamstrings.  If you are making it to the floor or darn close, you can progress weight.  If not, you need to let the weight you're at stretch you.  

Posted on December 4, 2014 .