LEGS          12/31/12

As part of your warmup, with an unweighted barbell, do 2 continuous rounds of:

      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  BB Back Squat (SPEED)      Do 2 rounds (Load is 50% of 1RM)

      Every 15 seconds, do 2 reps, moving the bar on the concentric (upward) phase as
      quickly as you can.  Try to explode out of the bottom position.  
      No pause.  Don't rack the BB until all 10 reps are completed.  Rest between rounds.  

      1 round looks like:

      0:00 - 2 reps
      0:15 - 2 reps
      0:30 - 2 reps
      0:45 - 2 reps
      1:00 - 2 reps

#2  BB Front Squat with a 5-second PAUSE      2-2-2-2-2 reps

      Rest between sets.  This is a progression.  Start with a weight you can easily handle
      and then add weight each set.

#3  At the start of every half-minute, do 1 rep of BB Squat Clean at 65% of your 1RM.
      In between each rep of cleans, you are doing burpees.  You are done with #3 when 
      you have completed 60 burpees.