BACK - 8/14/13

As part of your warmup, at a comfortable pace, do:
      10 BB Front Squats and 10 BB Row with an unweighted BB
      8 BB Front Squats and 8 BB Row with 95 lbs
      6 BB Front Squats and 6 BB Row with 135 lbs

      Feel free to go lighter on the weights.
      
#1  BB Row      4-4-4-4 reps

      Start with a weight you can easily handle and then try to add weight each set.
      Rest between sets.

#2  This is 3 rounds.  Round 1 looks like this:

      At 0:00 - do 4 reps of 3-position BB Deadlift
      At 1:00 - do x reps of Strict Unweighted Pullup
      At 2:00 - do Burpee Broad Jump for 25 meters

      Round 2 starts at 3:00, and Round 3 starts at 6:00

      For the 3-position deadlift, you will stop and PAUSE for 1 second as soon
      as the bar breaks contact with the floor, then PAUSE again for 1 second
      when the bar is at knee height, and then stand all the way up with the weight.
      There are no stops on the way back down.  

      For the Strict Pullup, you decide before you start, on a number of reps you think
      you can do for all 5 rounds.  And then try to get that number each round.  

      For the burpee broad jump, instead of jumping vertically at the top of each rep,
      you are jumping horizontally.  Wherever you land is where you start the next rep.
      
#3  Do 8 rounds of:

      Superman Hold - 20 seconds
      Rest - 10 seconds

      For the Superman Hold, you are on your stomach.  Arms and legs are straight 
      and off the ground.  Hold the static position for 20 seconds and rest for 10 seconds.