LEGS          10/20/12

#1  BB Squat Clean          1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily
      manage and then add weight each set.  We will post our results.

#2  Clean-Grip Deadlift          5-5 reps

      The load is 80% of your brand new Squat Clean 1RM.
      Use a normal, controlled pace on the upward (concentric) part of each rep.
      Use a 5-second count on the downward (eccentric) part of each rep.
      Reset your starting position between each rep (don't bounce the weight).

#3  BB Squat          15-10 reps

      Load for Set 1 is 65% of your 1RM.  Load for Set 2 is 75% of your 1RM.
      Rest between sets.

#4  Do 2 rounds of:

      Squat Box Jump - 15 reps
      BB Ground to Overhead - 10 reps at 135 lbs

      Rest between rounds.  The Squat Box Jump is essentially a jump squat onto
      an 18" box or tire.  Stand directly in front of the box, do a full squat,
      then come up out of the squat and jump onto the box as quickly as you can.  
      Stand all the way up on the box at the top of each rep.
      For the Ground to Overhead, for a complete rep, the bar must go from the 
      ground to locked out overhead.  How you get it there is up to you.  Be sure to 
      maintain good posture.  Do NOT round your back.

      Results for the BB Squat Clean 1RM:

      Jason Bryant - 195 lbs
      Troy Etheredge - 195 lbs
      Dave Mechem - 185 lbs
      Carlo Anguiano - 205 lbs
      Rob Tijerina - 215 lbs
      Scott Johnson - 225 lbs