LEGS - 8/22/13

Warmup:  At a comfortable pace, with an unweighted BB, do 2 rounds of:

      Good morning - 5 reps

      Back Squat with a 3 second PAUSE at the bottom - 5 reps

      Behind the Neck Shoulder Press with a 3 second PAUSE at the top - 5 reps

      Then do: 

      BB Front Squat (no pause) - 10 reps at 50% of your clean 1RM, rest
      and then do 5 reps at 65% of your clean 1RM

#1  BB Front Rack Hold      4 sets, 30 seconds each set.

      For the front rack hold, you pick up the BB from the rack (not the floor),
      and while standing, hold the BB in the front rack position (bar across the 
      front of your shoulders, elbows up, and hands relaxed with your fingers
      under the bar).  The load for each set is: Set 1 - 85% of your clean 1RM,
      Set 2 - 100%, Set 3 - 115%, Set 4 - 130%.  Rest between sets.

#2  BB Clean + Front Squat - This is 8 sets of: 1 rep squat clean + 2 reps front squat.

      Load for the 8 sets is: Set 1 - 50% of clean 1RM, Set 2 - 60%, Set 3 - 70%, 
      Set 4 - 80%, Set 5, 6, 7, and 8 by feel (you pick the weight).

#3  Do 5 rounds of:

      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds