3.27.17

WARM-UP:

  1. 3X:
    10 Goblet Squat
    10 KB Deadlift with toes against wall
    HUG Hip Mobility Drill
  2. 100 Single Unders

LIFT:

  1. Work up to approximately 70% of your 1RM on Deadlift. This is your starting working weight.
  2. Put on a belt.  Do one all-out set at your working weight.  Have a spotter watch your form- when you start to round, it's time to stop.
  3. Do a reverse ladder from about half of your all-out set.  So if I got 8 reps, I'd do 4-3-2-1.  
  4. Front Squat: load a bar heavy on the rack.  Do two sets to failure, resting 1.5 minutes between.  RECORD YOUR SETS.
  5. GRIND:
    50 double KB snatch for time
    OR
    100 single KB snatch for time
Posted on March 26, 2017 .