BACK          1/10/12


#1  Pullup          5
      BB Shrug          10
      DB Reverse Fly          15


      Do 5 rounds.  Continuous work.


#2  Weighted Pullup - 1st set - 10 reps
      Weighted Pullup - 2nd set - 8 reps is your target, but go to failure,
          then set down the weight and do UNWEIGHTED pullups to failure.


#3  BB Row - 1st set - 10 reps
      BB Row - 2nd set - 6 reps is your target, but do as many complete
          reps as possible and THEN DO TWO PARTIAL REPS. 
      BB Row - 3rd set - 3 reps is your target, but do as many complete
          reps as possible and THEN DO TWO PARTIAL REPS.  
      30 SECONDS of rest between 2nd set and 3rd set.  
      WORK HARD ON THE TWO PARTIAL REPS.  MAINTAIN GOOD POSTURE.  
      IF YOU ARE ROUNDING YOUR BACK, GO LIGHTER!!!


#4  Suicide (50 meter course)          1-1
      Cable Row          15-15
      Alternating DB Snatch          1 minute-1 minute


      #4 is a superset.  Do one set of each exercise, then rest.  Then do the 
      second set of each exercise.