1/28/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat     2-2-2-2-2 reps with a 5 second PAUSE at the bottom of each rep

      Do as many warmup sets as you like.  The first set that counts is with 65% of your
      back squat 1RM, and then add weight each set after that.  Rest between sets.

#2  Do 3 rounds of:

      BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps
      Plate Pull - 80 feet
      REST - 60 seconds
      BB Bench Press with BANDS for SPEED (35% of 1RM) - 5 reps
      DB Incline Bench Press - 15 reps
      REST - 60 seconds

      For the bench press with bands for speed, we want a quick, controlled lowering
      of the weight and then an explosive press upward for each rep.

#3  BB Floor Press      5-5-5-5-5 reps

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

#4  Do 8 rounds of:

      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself.  Try to get about the same number of reps for each of the 8 sets.