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


  1. Bench Press & Pendlay Row- 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. Back 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 back squat.  Do a set of bodyweight pull-ups between each set.  
  7. Grind: 
    A. 3x:
    10 Pushups on KB's
    20 KB Row each arm
    10 Lying Leg Levers
    10 Lying "windshield wipers"
    B. 5x
    1 heavy turkish getup per side (10 total)
Posted on January 11, 2015 .