RAWFIT est. 1999 
Norb Schemansky
Dynamic Warm-up
Hip Mobility Drills
Then:
Work up to Heavy Cleans
Followed by:
Work up to Heavy Deadlifts
Then:
DB – KB – BB Complex
Deadlift +
Bentover Rows (chest/back parallel to the floor) +
Hang Clean +
Push Press +
Front Squats +
Split Jerks +
OH Squats
7 sets x 7 reps
Increase weight by 1.5kg, 2.5kg, 5kg or 10kg each set
Then:
20x KB or DB Renegade Rows (10 each side) feet on box +
20x Ring Dips +
20x Hanging Windshield Wipers (10 each side) +
2 minutes Active rest with Jump Rope Drills
5 sets in total
Then:
Cool down and Stretch
Change doesn’t happen overnight. It doesn’t ever happen quickly. Change usually requires commitment, tenacity and real action on several level. It requires attitudinal change at all these levels as well and that doesn’t take place overnight either
