HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
- Military Press & Weighted Chins: warm up from about 50% working weight to working weight.
- Do one all out set of each. Wear a belt for press.
- PRESS DROP SETS- Take about 10% off, do another all out set. Take another 10% or so off, and knock out one more all out set.
- CHINUP DROP SETS- repeat step 3. If you get down to bodyweight, just do all out sets of bodyweight to failure.
- Front Squat. Warm up from about 50% of working weight to working weight.
- One all out set. Wear a belt.
- Repeat step 3 for front squat. Do a set of bodyweight chins between all sets.
- Grind: 3x:
Max Chin-ups in 1 minute- do not dismount bar for whole minute
Max Pushups- no rest position
Max Weighted Situps- do not put plate down till you're done.