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


  1. Military Press & Weighted Chins: warm up from about 50% working weight to working weight.  
  2. Do one all out set of each.  Wear a belt for press.
  3. 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.  
  4. CHINUP DROP SETS- repeat step 3.  If you get down to bodyweight, just do all out sets of bodyweight to failure.  
  5. Front Squat.  Warm up from about 50% of working weight to working weight.
  6. One all out set.  Wear a belt.
  7. Repeat step 3 for front squat.  Do a set of bodyweight chins between all sets.  
  8. 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.  
Posted on February 1, 2015 .