LEGS - 9/21/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Hip Clean - 3 reps
      Hang Clean - 3 reps
      Front Squat (no pause) - 3 reps

#1  BB Squat Clean      5-4-3-2-1 rep

      Reset your starting position for between each rep.  Load for first set is 70% of 
      your clean 1RM, and then add 10 lbs per set for the sets of 4, 3, and 2.  Go by
      feel on the weight for the last set (1 rep).  Rest between sets.

#2  BB Front Squat with a 3 second PAUSE at the bottom of each rep      3-3-3-3 reps

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

#3  Do 7 rounds of:

      BB Deadlift - 5 reps
      Burpee - 9 reps
      REST - 30 seconds