LEGS - 1/13/14

Warmup - With an unweighted BB, do 3 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep
      Hip Clean - 5 reps

#1  BB Front Squat      3-3-2-2-1-1-1 rep

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

#2  BB Clean
      
      Every thirty seconds, do 1 rep at 70% of your 1RM.  Do 15 reps.
      Reset your starting position for each rep.

#3  Do 1 round of:

      Tire Pull - 50 meters with 50 lbs in tire (walking backward pulling tire)
      Double Under - 50 reps
      Air Squat - 50 reps
      American Kettlebell Swing - 50 reps
      Burpee - 50 reps

      Results for the Front Squat 1RM:
      Rob Tijerina - 245 lbs
      Don Starr - 190 lbs
      Hector Valdovino - 165 lbs
      Scott Johnson - 270 lbs