Wednesday, February 15th 2017

Warm-Up:

Goblet Squat + Kettlebell Swing Ladder

5 + 10 Reps @ each Weight – 4kg, 8kg, 12kg, 16kg, 20kg, 24kg, 32kg

 

Movement Prep:

Banded Hip Flexor Stretch x 45 seconds p/leg

Kneeling Glute Stretch x 30 seconds p/leg

1-Leg KB Deadlift – 2 x 5 p/leg

 

Strength:

Deadlift

Build to Heavy Single

Then: 5 Sets of 3 @ 80%

Then:

Dumbbell Complex

3 Sets w/ #20-25/10-15 Dumbbells

6 x High Pull +

6 x Bent Over Row +

6 x Hang Clean +

6 x Front Squat Push Press +

6 x OHS & SOTS Press Combo +

6x Push-up & One-arm Row