2.4.15

Warm-Up: 3x
HAM Hip Mobility Drill
20 KB Swings
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  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. Bench- drop sets.  Take about 10-15% off, do another all out set.  Take more weight off, do one more.
  4. Repeat step three for row.  
  5. Deadlift- warm up to working weight.  In between warm-up sets, do a "working zone" set of bodyweight pull-ups*
  6. One all out set at working weight.  Wear a belt.  
  7. Grind: Pyramid from 10-1 then back up to 10:
    KB Swing
    KB Goblet Squat
    Pushup
Posted on February 1, 2015 .