BACK          11/17/12

#1  BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes, that is 
      the start of your last rep.  We are not going for fatigue here!  We are focused on
      SPEED.  Move the bar as quickly and explosively as you can with good posture and 
      good technique on the concentric (upward) phase.  Load is 50% of your 1RM.
      You are setting the bar down and releasing the bar between every rep.  

#2  Strict Weighted Pullup

      Every minute, on the minute, start a set of pullups.  Do 3 reps the first minute, then
      4 reps the second minute, 5 reps the third minute, etc.  Load is 50% of your 1RM and 
      the load stays the same for all sets.  Continue adding one pullup per minute
      until you fail to complete the required number of pullups before the start of the
      next minute.  

#3  Cable Row

      Set 1 - Goal is 10 complete reps, but do as many complete reps as you can, then when
      you can't do complete reps, do 4 partial reps.  IMMEDIATELY decrease weight and
      now your goal is 6 complete reps.  But do as many complete reps as you can, and then
      2 partial reps.  Work hard on the partial reps.  

      Rest.

      Set 2 - Repeat Set 1