BACK          5/10/13

#1  3-Position Clean Grip Deadlift PLUS Hip Clean      3-3-3-3 reps

      There is a demo for this on the exercise demo page.  The bar stops at 3 different 
      positions during each rep.  PAUSE for 1 second as soon as the bar breaks contact
      with the ground (when the weights are about 1-3" off the ground), then PAUSE for
      1 second with the bar at knee height, then PAUSE for 1 second with the bar at the top
      of your quads.  Then do the hip clean.  Rest between sets.  Start with a weight you can
      easily manage and then add weight each set. 
      
#2  BB Row - 60 reps

      With a partner, take turns doing sets of 10 reps, until you have both completed 60 reps.
      Try to use the same weight for all 6 sets.  Your work:rest ratio should be 1:1.  Your only
      rest is when your partner is working.  

#3  Do 2 rounds of:

      Cable Row - 40 seconds
      REST - 20 seconds
      DB Thruster - 40 seconds
      REST - 20 seconds
      Kipping Pullup - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after the double unders.