LEGS - 10/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps (3 sec PAUSE at the top of each rep)

      Then do 4 sets of BB Squat Clean.  3 reps 50%, 3 reps at 55%, 3 reps at 60%, and
      3 reps at 65% of clean 1RM.

#1  At the start of every minute, do 3 reps of BB Squat Clean @70% of 1RM.  Do 8 sets.
      Reset your starting position for every rep.  Come off the ground smoothly and
      under control.  Don't try to rip the barbell off the ground.  

#2  BB Front Squat      3-3-3-3-3-3 reps

      PAUSE at the bottom of the first rep for 3 seconds.  No pause for reps 2 and 3.
      Rest between sets.  Start with a weight you can easily manage and then try to 
      add weight each set.  

#3  Do 5 rounds of:

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