BACK - 7/3/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Shoulder Press - 10 reps
      Rest between rounds.  

      Then do 3 sets of BB Hip Clean with 50% of your clean 1RM      5-5-5 reps
      Rest between sets.

#1  In 15 minutes, with a partner, do as many rounds as possible of:

      Kipping Pullup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.
      Number of reps is the TOTAL for both partners.   So, for example, for the pullups,
      Partner A could do 12 reps, Partner B could do 12 reps, then Partner A could do  
      8 reps, Partner B could do 8 reps for a total of 40 reps, then they move on to the   
      double unders.  But divide the reps up any way you want, and the partners don't have  
      to do the same number of reps.  One partner can end up doing more reps than the  
      other.  

#2  3-Position Deadlift      3-3-3-3-3 reps

      This is a progression.  Start with a weight you can easily manage, and then try to add
      weight each set.  Rest between sets.  For the 3-position deadlift, you will PAUSE for
      2 seconds when the bar first breaks contact with the floor, then PAUSE for 2 
      seconds when the bar is at knee height, and then stand all the way up with the bar.