LEGS - 7/23/13

As part of your warmup, with an unweighted BB, 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

#1  BB Clean      

      Every minute, on the minute, do 2 reps with 70% of your clean 1 Rep Max.
      Do 8 total sets.  Reset your starting position after each rep (don't do "touch
      and go" reps)

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

      Start with a weight you can easily manage and then add weight each set.  
      Go as heavy as you can by the 4th set.  Rest between sets.

#3  In 15 minutes, do as many rounds as possible of:

      24" Box Jump - 20 reps
      American Kettlebell Swing - 15 reps
      BB Overhead Squat - 5 reps
      Air Squat - 20 reps
      Hand Release Pushup - 15 reps
      BB Burpee - 5 reps
      Run 200 meters

      #3 is continuous work.