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


  1. Military Press & Weighted Chin: warm up from empty bar to working weight.  
  2. One all-out set of each.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Back Squat:warm up from half of your working weight. Between all warm-up sets, do a "work zone" set of pull-ups, any grip.  
  5. One all out set.  Wear a belt.  .  
  6. GRIND: 
    A. 5x:
    400m Sprint OR 100m sled push/pull
    20 Pushups
    "Work Zone" Chinups
    20 Flutterkicks
    B. POOL-
    100m Freestyle
    20 Pushups at side of pool
Posted on January 11, 2015 .