LEGS          6/5/13

As part of your warmup, do 2 rounds of:
      Air Squat - 20 reps
       
      Then, with an unweighted BB, do 2 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps
      Snatch Drop - 5 reps

      Rest a minute or so between rounds.

#1  BB Squat (no pause)      15-15 reps

      Rest between sets.  For the first set, load is 50% of your Squat 1RM.  Go by feel
      for the second set.  Add weight if you can.

#2  BB Clean with a 3 second PAUSE at the bottom of each rep      2-2-2-2 reps

      Reset your start position after each rep.  Don't do a touch and go rep for rep #2.
      The pause is in the receiving position, when you are essentially in the bottom 
      position of a front squat.  Recommended loads are 67%, 72%, 77%, and 82% of
      your BB Clean 1RM.  Feel free to go lighter to maintain good posture and good
      technique.  Rest between sets.  

#3  In 10 minutes, do as many rounds as you can of:

      BB Front Squat (no pause) - 5 reps
      Strict Pullup - 5 reps
      BB Sumo High Pull - 10 reps
      Hand Release Pushup - 15 reps