Warm-Up 3x
10 KB Sumo Deadlift with toes against wall
10 SAM Shoulder Mobility Drill

Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Deadlift: Warm up to working weight.
  2. Put on a belt.  Do ONE all out set at working weight.  Take about 20-25% off, do another set.  Take more weight off, do another, until you're at an empty bar.  When your form starts to go south, stop.  
  3. GRIND
    90 Seconds Run
    1 Minute Rest
Posted on November 1, 2015 .