LEGS          6/29/13

As part of your warmup, do:
      BB Row - 10 reps at 85 lbs
      BB Squat - 10 reps at 85 lbs
      BB Row - 10 reps at 105 lbs
      BB Squat - 10 reps at 105 lbs
      BB Row - 10 reps at 125 lbs
      BB Squat - 10 reps at 125 lbs

      Rest as needed between sets.  Feel free to adjust the weights.  This should be
      light and just getting your legs and back warmed up for the upcoming cleans.  

#1  BB Clean      1-1-1-1-1-1-1-1 rep

      Load for the 8 sets is:
      Set 1 - 70%, Set 2 - 75%, Set 3 - 70%, Set 4 - 80%
      Set 5 - 70%, Set 6 - 85%, Set 7 - 70%, Set 8 - 90%

      Rest between sets.

#2  Start a timer:

      At 0:00 - Burpees - 16 reps
      At 2:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 7 reps
      At 4:00 - Burpees - 20 reps
      At 6:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
      At 8:00 - Burpees - 24 reps
      At 10:00 - BB Back Squat with a 2 second PAUSE at the bottom of each rep - 3 reps

#3  Do 1 round of:

      Double Under - 50 reps
      Tire Pull (walking backward with 80 lbs in tire) - 75 meters
      Air Squat - 100 reps