LEGS - 11/2/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps (PAUSE for 2 sec at TOP)
      Front Squat (no pause) - 10 reps
      Hip Clean - 5 reps

#1  BB Clean

      Set 1 - 5 reps at 60% of 1RM
      Set 2 - 4 reps at 65% of 1RM
      Set 3 - 3 reps at 70% of 1RM
      Set 4 - 2 reps at 75% of 1RM
      Set 5 - 1 rep at 80% of 1RM
      Set 6 - 1 rep at 85% of 1RM

      Rest between sets.  Reset your starting position between every rep.  These are 
      not "touch and go" reps.  

#2  BB Front Squat      1-1-1-1-1 rep

      See the video below.  Using a timer for each rep, the negative (going down) is 10
      seconds, the PAUSE at the bottom is 10 seconds, and then stand up at a normal
      tempo.  Rest between sets.  Start with 50% of your front squat 1RM and then
      try to add weight each set.

#3  Do 2 rounds of:

      Air Squat - 50 reps
      Double Under - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Back Squat - 10 reps

      Rest 2 minutes between rounds.