2/15/14

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction
      Pullup Bar Swing - 5 reps
      Pushup (not hand release) - 15 reps

      There is a video of the press and stretch, shoulder rotation, and pullup bar swing
      on the exercise demo page.

#1  BB Front Squat      3-3-3-3 reps with a 5 second PAUSE at the bottom of each rep

      Start with 65% of your front squat 1RM and then add weight each set.
      Rest between sets.

#2  BB Bench Press WITH BANDS for SPEED (no pause)

      Every minute, on the minute, do 4 reps.  This is for 6 total sets.  Load on the bar
      is 40% of bench press 1RM.  We want a quick, controlled downward phase, and
      then an explosive upward phase for all reps.

#3  Start a timer and do 3 rounds:

      At 0:00 - 15 reps of Cable Row
                      15 reps of DB Incline Bench Press

      At 2:00 - 20 reps of American Kettlebell Swing
                      20 reps of Hand Release Pushup 

      Round 2 starts at 4:00, Round 3 starts at 8:00.

#4  BB Bench Press   3-3-3-3-3 reps with an ISOMETRIC PAUSE (bottom of each rep)

      Pause for 2 seconds at the bottom of each rep, with the bar about 1-3" off your 
      chest.  Don't touch the weight to your chest.

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.