1/22/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps
      Unweighted BB Thruster - 10 reps
      Unweighted BB Hang Clean - 5 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep     3-3-3-3 reps

      Start with 60% of your front squat 1RM and then try to add weight each set.
      Rest between sets.  

#2  BB Bench Press WITH BANDS (2 second PAUSE at bottom)    5-5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.  

#3  This is 6 rounds.

      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under - 20 reps each round.
      BB Bench Press (no pause)    2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      For round 1, do 20 pushups, 20 double unders, 2 reps of bb bench then rest 1 min.
      For round 2, do 18 pushups, 20 double unders, 4 reps of bb bench then rest 1 min.
      For round 3, do 16 pushups, 20 double unders, 6 reps of bb bench then rest 1 min.
      Continue the pattern until you complete the 6 rounds.

      Try to stick with the same weight for the bench press, for all 6 rounds.