9.11.17

Warm-Up
3x
50 KB Swings
HUG Hip Mobility Drill
__________

  1. Back Squat: work up to a 5rm. Put on a belt as it gets heavy.
  2. Take the weight from step one.  Set a timer for 20 minutes.  Do as many sets of 2-3 as possible within that time- if it starts to grind or your form starts to go downhill, stop.
  3. Bench Press: warm up to a 7rm.
  4. Bench Press: 15 minutes of sets of 5 at weight from step 3.
  5. Grind: 10 Minutes:
    8 Snatch grip deadlift
    18 Burpee
    16 Hollow Rocks
     
Posted on September 12, 2017 .