BACK          9/12/12

#1  Strict Weighted Pullup

      Start with 2 reps at 50% of your 1RM.

      Continue to do sets of 2 reps, adding 10 lbs per set, until you fail.
      Once you fail, you are done with #1.
      Rest between sets.

#2  Do 2 rounds of:

      Sledgehammer VS Tire - 60 total reps (30 left handed and 30 right handed)
      BB Row - 10 reps
      American Kettlebell Swing - 20 reps
      Cable Row - 10 reps

      Rest 3-5 minutes between rounds.
      With the sledgehammer, the tire is on its side, you are swinging 12 o'clock to
      6 o'clock, and hitting the sidewall of the tire.  Swing it like you mean it.  

#3  Strict Weighted Pullup

      Do 1 set to failure at 30% of your 1RM.