1/29/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 12 reps
      Pushup (not hand release) - 9 reps
      Clean Grip BB Row - 6 reps with 95 lbs
      BB Hip Clean - 3 reps with 95 lbs

      Feel free to adjust the weight of the warmup rows and hip cleans.

#1  BB Stand on the Band Deadlift      5-5-5-5-5 reps

      See the demo at the bottom of the post.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.

#2  Every EVEN minute - Double Unders (20 seconds of work)
      Every ODD minute - Strict Unweighted Pullups

      For the pullups, you pick the number of reps for the first set.  Let's
      say, for example, you pick 7 reps.  For the second set of pullups, you 
      will do 8 reps, and then continue adding one rep every set. 
      You are done when you either fail to complete the required number of
      pullups by the end of that minute, or you COMPLETE 8 SETS OF PULLUPS.
      So, just to clarify, if you start with 7 pullups for the first set, and you
      complete all 8 sets, your last set would be 14 pullups.