LEGS          5/6/13

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

      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

      Rest about a minute between rounds.

#1  BB Squat Clean with a 3 second PAUSE in the bottom position of each rep   3-3-3-3 reps

      Reset your start position after each rep.  Don't do touch and go reps.  The pause is after
      the catch, when you are essentially in the bottom position of a front squat.  Recommended
      loads for the 4 sets are 65%, 70%, 75%, and 80% of your squat clean 1RM.  Feel free to
      go lighter in order to maintain good posture and good technique.  Rest between sets.

#2  BB Back Squat

      Set 1 - With 65% of your 1 Rep Max, do as many reps as you can in 1 minute
      Set 2 - With 55% of your 1 Rep Max, do as many reps as you can in 1 minute

      Rest between sets. 

#3  Run 800 meters, on the 50 meter course, in less than 3 minutes and 45 seconds
      REST - one minute
      Air Squat - 125 reps