BACK          5/16/13

As part of your warmup, with an unweighted barbell, do 2 rounds of:

      Romanian Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat - 5 reps

      Rest about a minute between rounds.

#1  Do 1 round of:

      BB Row - 1 minute
      Burpee - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      24" Box Jump - 1 minute

#2  Every 20 seconds, do 1 rep of BB Squat Clean at 75% of your 1RM.
      Do 10 total reps.  Your last set starts at 3 minutes.

      75% of your 1RM is the recommended load, but go as light as you need to, in
      order to keep good form and good posture. 

#3  BB Deadlift (NO TOUCH)  4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep
      the bar 1-3" off the floor at the bottom.  5 SECONDS to lower the weight, and
      then 1 SECOND on the way up.  Start with a lighter weight and then try to add
      weight each set.  Each rep starts and finishes at the TOP position.  Rest between
      sets.

#4  Do 1 round of: (same as #1)

      BB Row - 1 minute
      Burpee - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      24" Box Jump - 1 minute