LEGS - 9/27/13

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

      Front Squat (no pause) - 8 reps

      Standing Shoulder Press - 4 reps

      Back Squat (no pause) - 8 reps

      Behind the Neck Standing Shoulder Press - 4 reps

#1  BB Reverse Deadlift + BB Squat Clean

      Set 1 - 50% 1RM - 3 reps

      Set 2 - 60% 1RM - 3 reps

      Set 3 - 70% 1RM - 2 reps

      Set 4 - 75% 1RM - 2 reps

      Set 5 - 80% 1RM - 1 rep

      Set 6 - By Feel - 1 rep

      ONE REPETITION EQUALS:  
      Clean Grip Deadlift at a normal pace - 1 rep
      5 SECONDS to lower the weight to the floor, slow and controlled
      BB Clean - 1 rep

#2  IN 6 MINUTES, do as many rounds as you can of:

      BB Deadlift - 6 reps

      Kipping Pullup - 12 reps

      Double Under - 24 reps

      Rest 3 minutes, THEN with a 9 MINUTE TIME LIMIT, get as far as you can with:

      BB Front Squat (no pause) - 10 reps

      Run 200 meters

      Kettlebell Swing - 20 reps

      Double Leg Hop - 25 meters

      Goblet Squat - 20 reps

      Tire Pull with 50 lbs in tire - 25 meters

      DB Thruster - 20 reps

      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes, 

      whichever comes first.