BACK          4/3/12

#1  Strict Weighted Pullup          1-1-1-1-1

      Make sure you are warmed up before you start #1.  We are looking
      for a 1 RM.

#2  Strict Unweighted Pullup - 1 set, to failure

#3  Do 3 rounds of:

      BB Deadlift - 5 reps
      BB Squat Clean - 5 reps
      BB Front Squat - 5 reps

      Rest between rounds.

#4  Do 3 rounds of:

      Run 200 meters
      BB Sumo High Pull - 10 reps
      Medicine Wall Ball - 15 reps
      DB Row - 6 reps per side

      #4 is continuous work.  No prescribed rest.
      I will post our group's results for #1 and #2.

The first number is the 1 RM pullup.  We used a 40 lb. weight vest and held a
DB between our knees.  The second number is the reps of strict unweighted 
pullups.

Dave Mechem - 70 lbs.  -  12 reps
Rob Tijerina  -  100 lbs.  -  22 reps
Scott Johnson  -  125 lbs.  -  31 reps