BACK - 7/9/13

As part of your warmup, at a comfortable pace, do 3 rounds of:
      Air Squat - 20 reps
      Cable Row (light weight) - 15 reps
      Pushup (not hand release) - 10 reps
      Jump Squat - 5 reps

      Rest a minute or so between rounds.  

#1  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start #1.  From
      a stationary start, jump with both feet and land with both feet.  We will post our results.

#2  BB Deadlift - 10 Reps

      We are looking for a perfect posture 10 Rep Max.  Don't just dive into the 10RM set.
      I recommend a few reps at 80%, 85%, 90%, and 95% of your projected 10RM before
      your max effort set.  We will post our results.

#3  This is 3 rounds.
      
      For Round 1, the work: rest ratio is 60 seconds: 60 seconds
      For Round 2, the work: rest ratio is 45 seconds: 45 seconds
      For Round 3, the work: rest ratio is 30 seconds: 30 seconds

      BB Row 
      REST
      Goblet Squat
      REST
      Kipping Pullup
      REST
      Box Jump
      REST

      Results for BB Deadlift 10RM and Standing Broad Jump:
      Scott Johnson - 275 lbs,  9' 0"
      Jason Bryant - 315 lbs, 7' 8"