4.27.17

SESSION 1: GYM

Warm-Up:
3x:
HAM Hip Mobility Drill
10 Overhead Squat
10 KB Sumo Deadlift with toes against wall

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LIFT

  1. Back Squat: warm up from empty bar to working weight
  2. Put on a belt: one all out set with good form.  When your spotter says you're rounding (i.e., "buttwink", "tail tuck" etc) time to stop
  3. Take about 20% off the bar.  One more all out set, good form just like the previous.
  4. GRIND:
    20-15-10:
    Sumo Deadlift at about 50-60% of your deadlift working weight
    Leg Raise
    Burpees

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SESSION 2: RUN

WARMUP: 5 MINUTE JOG

WORKOUT: 4 ROUNDS:
400M SPRINT, WITH 90 SECONDS REST BETWEEN

Posted on April 23, 2017 .