LEGS          2/5/13

      As part of your warmup, with an unweighted barbell, do 3 rounds of:

      Snatch Grip Push Press - 6 reps
      Overhead Squat (NO PAUSE) - 6 reps
      Snatch Drop (NO PAUSE) - 3 reps

      Rest for roughly one minute between rounds.

#1  BB Squat (with a 2 second PAUSE at the bottom of each rep)      2-2-2-2-2 reps

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

#2  Burpee - 60 seconds
      BB Squat (NO PAUSE) at 75% of your Squat 1RM - 60 seconds 
      REST - 60 SECONDS
      Double Under - 60 seconds 
      BB Squat (NO PAUSE) at 65% of your Squat 1RM - 60 seconds 
      REST - 60 SECONDS
      Toes to Bar - 60 seconds
      BB Squat (NO PAUSE) at 55% of your Squat 1RM - 60 seconds 

      You can rack the BB as often as you need to for the sets of barbell squats.  The weight
      is probably going to be too heavy to do continuous reps for a minute.  Just get as 
      many reps as you can for that minute, with perfect posture and technique.