LEGS          1/24/13

#1  BB Back Squat (no pause)      10-8-6 reps

      Rest between sets.  Go as heavy as you can.

#2  Do 3 rounds of:

      BB Overhead Squat (2 second PAUSE at the bottom of each rep) - 5 reps
      Burpee - 15 reps
      Double Under - 25 reps

      Rest between rounds.

#3  Clean Grip Deadlift      3-3 reps

      Rest between sets.  5 seconds on the way up, and 5 seconds on the way down.
      Perfect form.  Load is 90% of your clean 1RM.  

#4  Do 4 rounds of:
    
      Run 100 meters
      American Kettlebell Swing - 15 reps

      #4 is continuous work.

#5  BB Front Squat (no pause)      3-3-3 reps

      Rest between sets.  Load for the first set is 90% of your clean 1RM.  Increase
      weight if you can, for sets 2 and 3.