BACK - 8/26/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      BB Row - 10 reps
      Romanian Deadlift - 5 reps
      Front Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Hip Clean - 5 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

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

#2  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      Jump Squat  10-9-8-7-6-5-4-3-2-1 rep

      #2 is continuous work.  Do 1 row, then 10 jump squats, then 2 rows, then
      9 jump squats, etc.  Try to use the same weight on the rows for all 10 sets.

#3  Do 2 rounds of:

      Vertical Sledgehammer VS Tire (swinging 12 to 6 o'clock) - 1 minute
      REST - 1 minute
      Cable Row - 1 minute
      REST - 1 minute

      For the sledgehammer, go 30 seconds left handed and 30 seconds right.