1/25/14

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

      You can see the demo of the press and stretch in the video from 1/20.  You just
      lock out at the top of each rep, and then move the BB back as far as you can while
      maintaining your locked out elbows.

#1  BB Back Squat 

      Set 1 - 3 reps at 55% of back squat 1RM
      Set 2 - 3 reps at 65%
      Set 3 - 3 reps at 70%
      Sets 4, 5, 6, and 7 - 5 reps at 75%

      Rest between sets.  

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight you can easily manage and then try to add weight each round.
      Rest between rounds.  Do all 9 reps without setting the bar down.  

#3  This is 3 rounds.

      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  The weights for the thrusters are just a 
      recommendation.  You can go heavier or lighter if you like.