LEGS          11/13/12

#1  Do 3 rounds of:

      Clean Grip Deadlift - 1 rep
      Clean Grip Stiff Leg Deadlift (AKA Romanian Deadlift) - 3 reps
      Hang Squat Clean - 3 reps

      Load is 60% of your 1RM.  Rest between sets.  I will have a demo video of this
      on the exercise demonstration page by noon today.  

#2  BB Back Squat          5-4-3 reps

      For all 3 sets, do 1 rep every 15 seconds.  For example, Set 1 looks like this:
      Take the weight from the rack, then do one rep at 0:00, 0:15, 0:30, 0:45, and 1:00. 
      Then rerack the weight.
      Load is 85% of your 1RM.  Rest between sets.

#3  Do 2 rounds of:

      Run 200 meters in less than 40 seconds
      BB Ground to Overhead - 10 reps (recommended weight is 135 lbs)

      Rest between rounds.  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.