1/31/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps

#1  BB Front Squat (no pause)      2-2-2-2-2 reps

      Do as many warmup sets as you like.  Then do all 5 working sets at 80% of 
      Front Squat 1RM.  Rest between sets.  

#2  BB Clean Lift Off + Clean and Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, you will do:
      BB Clean Lift Off -  3 reps  +  BB Clean and Jerk - 1 rep
      Load is 70% of Clean 1RM

      Rest as needed. 

      Then restart the timer.  At 0:00, 2:00, 4:00, and 6:00, you will do:
      BB Clean Lift Off -  2 reps  + BB Clean and Jerk - 1 rep
      Load is 80% of Clean 1RM

      See the video at the bottom of the post.  Sorry about the poor lighting.  You
      may notice after the clean lift offs, on the single rep of the clean, 
      that my hips start to rise a little before my shoulders.  
      That is not ideal.  I do that sometimes when I try and come off the floor too quickly.
      I am working to correct that.  Shoulders and hips should move at the same time, as
      the bar breaks contact with the floor.  
      
#3  On the 50 meter course, run 800 meters in less than 3 minutes and 45 seconds.
      REST - 1 minute
      Air Squat - 100 reps
      REST - 1 minute
      Burpee - 25 reps