LEGS          4/12/13

#1  BB Squat Clean      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage and
      then add weight each set.  We will post our results.
      If you don't feel comfortable going heavy with squat cleans, don't do it!!  No egos.  
      My number one priority is for everyone to do this workout safely, without any injuries. 
      Remember, (1) on the initial pull from the floor, your hips and shoulders should be
      moving at the same time.  Don't let your butt move first.  (2)  Keep your arms 
      straight until your hips are fully extended, and then (3) aggressively pull yourself under
      the bar into the catch position.  

#2  Start a timer:

      At 0:00 -   Burpee - 20 reps
      At 2:00 -   BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      At 4:00 -   Burpee - 20 reps
      At 6:00 -   BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      At 8:00 -   Burpee - 20 reps
      At 10:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps

#3  Do 1 round of:

      Double Under - 75 reps
      Tire Pull (walking backward, with 75 lbs in tire) - 75 meters
      Air Squat - 75 reps

      Results for the 1 Rep Max Squat Clean:
      Troy Etheredge - 185 lbs
      Carlo Anguiano - 220 lbs
      Rob Tijerina - 205 lbs
      Scott Johnson - 210 lbs
      Jason Bryant - 215 lbs 
      Justin Slusher - 225 lbs