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

  1. Deadlift: Take your 1rm from last week,  Warm up to about 70%- that's your working weight.  You will be operating in either volume or strength mode, depending on your test last week.
  2. Option 1- Volume Mode: 5x12 
    Option 2- Strength Mode: 5x5
  3. 5x
    20 HEAVY KB Swings
    12-15 Heavy DB Shrugs
  4. Grind: 
    Option 1.- 5x
    30 Second HEAVY Sled push or pull
    1 Minute Rest
    Option 2- 5x
    30 Second Sprint
    30 Seconds Rest
  5. Pool:
    50m freestyle sprint- all out, try to beat your time each time.  90 Seconds rest between.

Posted on August 9, 2015 .