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

  1. Military Press & Weighted Chins: start at about 50% of working weight and warm up to working weight.
  2. Do one all out set at working weight for both press and weighted chins.  Wear a belt for the military press.
  3. Cut your all out sets in half and pyramid down.*
  4. Deadlift- warm up to working weight.  In between warm-up sets, do a "working zone" set of bodyweight pull-ups*
  5. One all out set at working weight.  Wear a belt.  
  6. Grind: 5x:
    10 Kettlebell lunges
    10 Leg-Levers off a bench
    10 Pushups on DB's/KB's
    20 DB/KB rows each arm

*Working Zone pullups- 2-3 reps beyond what is comfortable/easy.  

Posted on January 11, 2015 .