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


  1. Bench Press & Pendlay Row: 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. Front Squat:warm up from half of your working weight.
  5. One all out set.  Belt optional.  
  6. Front squat- cut your "all out" reps in half, and pyramid down.  Between all sets do a "work zone" set of pull-ups any grip.  
  7. GRIND: Do both of the following:
    A. 6x:
    400m Sprint OR 1 minute sled push/pull
    20 Pushups
    "Work Zone" Chinups
    20 Flutterkicks
    B. POOL- 6x
    25m Underwater Swim
    75m Freestyle
    1 minute rest between sets.
Posted on January 18, 2015 .