4.20.15

Warm-Up: 3x
HUG Hip Mobility Drill
5 Hang Snatch with empty bar
10 OHS with empty bar
___________________

  1. Back Squat- work up to working weight
  2. Put on a belt.  One all-out set at working weight. 
  3. Take 20-25% off the bar.  5x5, 1 minute rest between sets.  
  4. Bench Press & Pendlay row- repeat steps 1 through 3.  Superset the bench and row for the 5x5.

_________________

LATER: 

  1. RUN:
    7 Rounds (10 minutes)
    1 Minute Sprint- all out 
    1 Minute Rest
  2. SWIM
    7 Rounds
    25m Underwater
    75m freestyle
    1 Minute rest
Posted on April 20, 2015 .