LEGS - 11/20/13

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 10 reps
      Push Press - 10 reps
      Hang Clean - 10 reps

      Then with 95 lbs, do 1 round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Frankenstein Front Squat      5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      PAUSE for 3 seconds at the bottom of each rep.  Rest between sets.  

#2  BB Clean (80% of 1RM) - 1 rep every minute, on the minute, for 10 total reps.

      Do a few reps at 50%, 60%, and 70% before you start your timed reps.

#3  This is 3 rounds of continuous work.

      BB Thruster - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Kipping Pullup - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Run - Round 1 - 800 meters, Round 2 - 600 meters, Round 3 - 400 meters.

      Try to stick with the same weight for thrusters for all 3 rounds.