BACK          2/9/13

#1  BB Row

      Set 1 - Target is 8 complete reps, but do as many complete reps as you can.  Then
      when you can't do any more complete reps, do 2 partial reps.  Then IMMEDIATELY
      decrease weight and now your target is 4 complete reps.  Again, do as many complete
      reps as you can, and then do 2 partial reps.  Work hard on the partial reps!!!

      Rest

      Set 2 - Repeat Set 1

#2  Pullup      1-2-3-4-5-6-7-8-9-10 reps
      24" Squat Box Jump      10-9-8-7-6-5-4-3-2-1 rep

      #2 is continuous work.  Do 1 pullup, then 10 squat box jumps, then 2 pullups, 
      then 9 squat box jumps, etc.  Start with strict pullups.  Switch to kipping
      pullups when you need to.  The squat box jump is when you stand in front of
      the box, do an air squat, and then as you are coming up from the bottom 
      position, jump onto the box.  Make sure you stand all the way up on the box,
      at the top of each rep.

#3  BB Deadlift      20 reps

      This is one set and go as heavy as you can.