LEGS - 1/7/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Push Press - 10 reps
      Hang Clean - 5 reps

      Then do:
      BB Clean - 3 reps at 50% of 1RM (reset your starting position every rep)
      BB Clean - 3 reps at 60% of 1RM (reset your starting position every rep)
      
#1  BB Clean      1-1-1-1-1-1 rep

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

#2  BB Front Squat      1-1-1-1 rep

      Using a timer for each rep, the negative (going down) is 10 seconds, the PAUSE
      at the bottom is 10 seconds, and then stand up at a normal tempo.  Rest between
      reps.  Start with 50% of your front squat 1RM and then try to add weight each
      rep.  

#3  Do 4 rounds of:

      BB Back Squat - 40 seconds of work (50% of 1RM)
      REST - 20 seconds
      American Kettlebell Swing - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds

      Results for the BB Clean 1 Rep Max:
      Don Starr - 165 lbs
      Carlo Anguiano - 225 lbs
      Scott Johnson - 205 lbs