4.27.15

Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
20 KB Swings
__________________

  1. OHS- warm up to an "easy" 2RM
  2. Put on a belt, and do 1 all out set at about 70% of that 2RM.
  3. Bench Press & Pendlay Row: 5 sets of 5 at about 75-80% of your working weights.  Do one max set of pull-ups between sets.  
  4. 5 Rounds:
    10 Accelerating Front Squat*
    5-10 Glute-Ham Raise OR Hamstring Sit-Up
    1 Minute Plank

*Accelerating front squat: explode up into a calf raise, almost a jump. 

Posted on April 26, 2015 .