BACK - 11/18/13

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps 
      BB Back Squat - 5 reps
      Snatch Grip BB Push Press - 5 reps
      BB Overhead Squat - 5 reps

      The BB exercises are with an unweighted BB.

#1  BB Deadlift (No Touch)      4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep
      the bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight,
      and then a normal tempo on the way up.  Start with a lighter weight and then
      try to add weight each set.  Each rep STARTS and FINISHES at the TOP
      POSITION.  Rest between sets.  

#2  BB Row - 100 reps

      Take turns WITH A PARTNER doing sets until you reach a combined total of
      100 reps.  Divide this up however you want.  Your only rest is when your partner 
      is working.  Try to stick with the same weight for all 100 reps.

      If you are working by yourself, do 50 total reps, and try to keep your work:rest
      ratio at about 1:1.  

#3  Do 3 rounds of:

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

      For the pullups, start each round with strict pullups and then switch to kipping
      pullups when you need to.