BACK          12/17/12

#1  BB Deadlift (SPEED)  

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 3 minutes, that is
      the start of your last rep.  We are going for SPEED here.  Be as explosive as you 
      can on the concentric (upward) phase, with good posture and good technique.  You
      are setting the bar down and releasing the bar, between each rep.

      LOAD IS 60% OF YOUR DEADLIFT 1RM.

#2  BB Deadlift (HEAVY)

      Set 1 - 1 rep at 65% of 1RM
      Set 2 - 1 rep at 70% of 1RM
      Set 3 - 1 rep at 75% of 1RM
      Set 4 - 1 rep at 80% of 1RM
      Set 5 - 1 rep at 85% of 1RM

      Rest between sets.  

#3  Do 3 rounds of:

      Strict Pullups - 15 reps 
      Sledgehammer VS Tire (Vertical Swing 12 - 6 o'clock) - 20 reps per side 
      Kettlebell Swing - 25 reps
      
      #3 is continuous work.