1.21.15

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

  1. Bench Press & Pendlay Row: start at about 50% of working weight and warm up to working weight.
  2. Do one all out set at working weight for both bench and row.  Wear a belt for row.  
  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: 20-15-10:
    Goblet Squat
    Clapping Pushups
    Mixed Grip Pull-ups
Posted on January 18, 2015 .