Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill


  1. Bench Press & Pendlay Rows- warm up from about 50% working weight to working weight.  
  2. Do one all out set of each.  Wear a belt for row. 
  3. Take your reps, cut them in half.  Pyramid. down.*
  4. Front Squat.  Warm up from about 50% of working weight to working weight.
  5. One all out set.  Wear a belt.
  6. Repeat step 3 for front squat.  Do a set of bodyweight chins between all sets.  
  7. Grind: 
    Heavy KB swings
    Clapping Push-ups
    Heavy DB or KB rows (per arm)
Posted on January 11, 2015 .