LEGS          3/19/13

#1  BB Squat

      Start a timer:
      When you start the timer, and also at 1:00, 2:00, 3:00, and 4:00 minutes, 
      do 2 reps with a 2 second PAUSE at the bottom of each rep.
      When the timer hits 5:00, do as many reps (NO pause) as you can in one minute.
     
      The load is 70% of your 1RM, for ALL sets.  

#2  Do 2 rounds of:

      BB Hang Clean - 5 reps
      BB Push Press - 5 reps
      BB Front Squat - 5 reps (NO pause)
      Pushup (1.5 REP) - 10 reps (there is no hand release)

      Rest between rounds.  Try to complete the first 3 exercises without setting the 
      bar down.  

#3  Do 2 rounds of:

      Burpee Pullup - 15 reps
      Run 200 meters in less than 40 seconds
      BB Deadlift - 10 reps at 70% of your deadlift 1RM

      Rest between rounds.