LEGS          11/19/12

#1  BB Front Squat PAUSE          4-4-4 reps

      Load is 40% of your BB Back Squat 1RM, and we are going for bar speed.  
      Pause for 2 seconds at the bottom of each rep and then try to explode upward
      on each rep.  The goal for #1 is not fatigue, but to increase the speed coming out
      of the bottom position.  Go as low as you can while maintaining good posture.

#2  BB Overhead Squat          3-3-3-3-3 reps

      We are going for a 3RM here.  So start with a weight you can easily manage and then
      increase weight each set.  We will post our results.

#3  BB Back Squat          20-20 reps

      Load is 50% of your 1RM.  Rest between sets.

#4  Do 3 rounds of:

      Goblet Squat - 15 reps
      Burpee Pullup - 9 reps
      BB Squat Clean - 3 reps

      Rest between rounds.  You pick the weight for the Squat Clean.

      Results for the overhead squat 3RM:
      Carlo Anguiano - 150 lbs
      Jason Bryant - 110 lbs
      Scott Johnson - 135 lbs