LEGS - 10/15/13

Warmup - With an unweighted BB, at a comfortable pace, do 3 rounds of:
      Standing Shoulder Press - 5 reps with a 2 second PAUSE at the top of each rep
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Hip Clean - 5 reps

#1  Do 4 rounds of:

      BB Clean Grip DL - 1 rep
      BB Hang Clean - 2 reps
      BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)

      Start with 50% of your clean 1RM and then try to add a little weight each round.
      Do all 6 reps without setting the bar down.  Rest between rounds.  

#2  BB Clean      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily handle
      and then add weight each set.  Rest between sets.  We will post results. 

#3  Do 2 rounds of:

      Double Under - 75 reps
      Tire Pull (walking backward, pulling tire) with 50 lbs in tire - 75 meters
      Air Squat - 75 reps

      Rest 2 minutes between rounds.

      Results for Clean 1 Rep Max:
      Rob Tijerina - 215 lbs
      Jerry Ronquillo - 165 lbs
      Nicole Roberts - 110 lbs