LEGS          12/13/12

As part of your warmup, with an unweighted barbell, do:

      Romanian (Stiff Leg) Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with 3 second pause at the bottom - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  
      For the behind the neck presses, at lockout, try to push your head forward and the 
      bar backward to stretch your shoulders.  

#1  Do 3 rounds of:

      Squat Box Jump - 15 reps
      BB Overhead Squat (with a 3 second pause at the bottom of each rep) - 3 reps

      Rest between rounds. 
      The Squat Box Jump is essentially a jump squat onto an 18" box or tire.  Stand
      directly in front of the box, do a full squat, then come up out of the squat and jump
      onto the box as quickly as you can.  Stand all the way up on the box at the top of
      each rep.  

#2  BB Squat      2-2-2-2 reps

      Load, as a % of 1RM:  Set 1 - 75%, Set 2 - 80%, Set 3 - 85%, Set 4 - 90%

#3  Do 3 rounds of:

      Burpee Pullup - 12 reps
      BB Clean - 2 reps (load is 85% of your clean 1RM)
      Run 100 meters in less than 20 seconds
      BB Deadlift - 10 reps (load is 70% of your deadlift 1RM)

      Rest between rounds.