BACK - 1/11/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Strict Weighted Pullup      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then increase weight each set.  We will post our results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 1 round of:

      Horizontal Sledgehammer - 1 minute (30 seconds of work per side)
      1 Burpee + 10 reps of BB Row
      2 Burpees + 9 reps of BB Row
      3 Burpees + 8 reps of BB Row
      4 Burpees + 7 reps of BB Row
      5 Burpees + 6 reps of BB Row
      Vertical Sledgehammer - 1 minute (30 seconds of work per side)
      6 Burpees + 5 reps of BB Row
      7 Burpees + 4 reps of BB Row
      8 Burpees + 3 reps of BB Row
      9 Burpees + 2 reps of BB Row
      10 Burpees + 1 rep of BB Row

      #3 is continuous work.  After the horizontal sledgehammer, do 1 burpee, then
      10 reps of bb row, then 2 burpees, then 9 reps of bb row, etc.

      
      Results for the 1RM Strict Weighted Pullup and Max Reps of Strict Pullup:
      Scott Johnson - 130 lbs and 30 reps