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


  1. Military Press & Weighted Chin- warm up from about 50% working weight to working weight.  
  2. Do one all out set of press.  Take about 10-15% off, do another all out set.  Do that one more time.
  3. Weighted chin- do one all out set.  Drop some weight, do another set.  Repeat once more.  
  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: 20-15-10:
    Push Press
Posted on February 1, 2015 .