LEGS - 7/29/13

As part of your warmup, do:
BB Front Squat (unweighted BB) - 15 reps
BB Front Squat (with 50% of clean 1RM) - 10 reps
BB Clean (these can be "touch and go," with 55% of clean 1RM) - 5 reps
BB Clean (these can be "touch and go," with 60% of clean 1RM) - 5 reps

Rest about a minute between sets.  

#1  BB Clean      1-1-1-1-1-1-1-1 rep

      Rest between sets.  Load for the 8 sets, as a percentage of clean 1RM, is
      Set 1 - 65%, Set 2 - 70%, Set 3 - 65%, Set 4 - 75%
      Set 5 - 65%, Set 6 - 80%, Set 7 - 65%, Set 8 - 85%

#2  BB Back Squat      9-7-5-3-1-3-5-7-9 reps

      Take turns with a partner.  Your rest is when your partner is working, so your
      work:rest ratio should be about 1:1.  
      Try to use the same weight for all sets.  

#3  This is 5 rounds.  Each round is 2 minutes of work followed by 2 minutes of rest.

      Each 2 minutes of work is:

      BB Deadlift - 10 reps
      Jump Squats - 10 reps
      Double Unders - 20 reps
      Burpees (if/when you complete the double unders, do burpees until you hit the
                        2 minute time limit)