12.19.14

Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings

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  1. Deadlift: warm up from 50% to working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Bench press & weighted chins: brief warm up to about 75-80% of working weight.  For chins, go by feel to find a weight you can handle for sets of 5.  
  4. Bench Press & Weighted Chins: 5x5*
  5. GRIND: 
    Part 1:
    10 Minute EMOM:
    40m Sled Push
    Part 2: 
    5 Rounds:
    25m underwater
    75m freestyle
    1 Minute rest
Posted on December 14, 2014 .