LEGS - 8/10/13

As part of your warmup, do:
      Air Squat - 20 reps
      BB Back Squat (unweighted BB) - 15 reps
      BB Back Squat 50% of 1RM - 10 reps
      BB Back Squat 55% of 1RM - 5 reps

      Rest about a minute between sets.

#1  BB Back Squat      15-15 reps

      Load for Set 1 is 60% of your 1RM.  Go by feel for Set 2.  Try to add weight
      for Set 2 if you can.  Rest between sets.

#2  Do 4 rounds of:

      BB Hip Clean - 1 rep
      BB Hang Clean - 1 rep
      BB Clean (from the floor) - 1 rep

      Do all 3 reps in a row, without releasing the BB.  Rest between rounds.
      Try to increase weight for each round.  
      For the hip clean, while standing with the BB, bend just slightly at the knees
      and hips (the bar should only travel a couple inches down your thighs) then 
      a)  aggressively extend your knees and hips
      b) pull yourself under the bar

      For the hang clean, the pull starts when the bar is at the top of the knees.

#3  You will do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Front Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 REPS per exercise.
      Round 3 starts at 8:00, and you will do 15 REPS per exercise.

      You will continue to add 3 reps to each exercise every round until either
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the Front Squat, pick a weight before you start and then try to stick
      with that weight for all the rounds.