LEGS          11/25/12

#1  BB Hip Clean          3-3-3-3-3 reps

      Load (% of 1RM):  Set 1 - 50%, Set 2 - 55%, Set 3 - 60%, Set 4 - 65%, Set 5 - 65%
      I will post a video of this one by 1pm.  This is similar to a hang clean, but
      instead of lowering the weight to your knees, you only slightly flex your hips
      and knees.  The bar only lowers a couple of inches.  The focus for this exercise
      is the triple extension of the hips, knees, and ankles.  Get as tall as you can 
      before pulling yourself under the bar.  

#2  BB Front Squat      3-3-3-3 reps

      This is a progression.  Start with a weight you can easily manage.  The last 
      set should be a 3RM.  We will post our results.  

#3  Do 3 rounds of:

      Air Squat - 50 reps
      Double Unders - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Burpee - 10 reps (I will post a video of this one by 1pm)

      Rest between rounds.  
      For the BB Burpee, the starting position is standing, holding the BB with a 
      clean grip.  Like a standard burpee, you squat down, then kick your legs back
      into a pushup position.  Do 1 pushup, then bring your feet back under you.  With
      your feet flat on the ground, do 1 rep of ground-to-overhead.  This is 1 complete rep.

      Results for the front squat 3RM:
      Rob Tijerina - 205 lbs
      Dave Mechem - 205 lbs
      Scott Johnson - 205 lbs
      Troy Etheredge - 205 lbs
      Don Starr - 165 lbs