Tuesday 10.11.16

Buy in: 8 reps: Cat/Camel, Birddog, Fire hydrant, bridges, side-lying bridges, toes to bar.

Deadlift: 5 sets of 3 reps progressive loading. Begin counting your sets once you get to 80%.

Record your heaviest set.

Finisher: Use a weight that is roughly 75-80% of your snatch 1RM (NOT your deadlift max) Using a snatch grip, pull the weight a couple of inches off the floor and hold your picture perfect postion for 10 seconds. Then, continue lifting the bar to knee height where you'll hold another beautiful pose for 10 seconds. Finally lift the bar into the crease of your hips and drive your hips back until your shins are vertical and hold for 10 seconds. That's it. 30 seconds of bliss. Rack your weights and carry on.

Mike Alley