2/18/14

Warmup - At a comfortable pace, with an unweighted BB, do 1 round of:
      Behind the Neck Standing Press and Stretch - 5 reps
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat (no pause)      5-5-5-5 reps

      Do as many warmup sets as you like.  The 4 sets that count are at 80% of 1RM.
      Rest between sets.

#2  BB Reverse Deadlift + BB Clean + Power Jerk
      Set 1 - 50% of clean 1RM - 3 reps
      Set 2 - 60% of clean 1RM - 3 reps
      Set 3 - 70% of clean 1RM - 2 reps
      Set 4 - 75% of clean 1RM - 2 reps
      Set 5 - 80% of clean 1RM - 1 rep
      Set 6 - By feel - 1 rep

      ONE REP (of reverse deadlift + clean + power jerk) equals:
      Do a clean grip deadlift, then 5 SECONDS to lower it to the floor, then one rep
      of clean and power jerk at a normal tempo.

      Rest between sets.

#3  This is 5 rounds.
      For round 1, just do A.
      For round 2, do A and B.
      For round 3, do A, B, and C.
      For round 4, do A, B, C, and D.
      For round 5, do A, B, C, D, and E.

      A) Burpee - 12 reps
      B) Goblet Squat - 15 reps
      C) Pullup - 20 reps
      D) Hand Release Pushup - 30 reps
      E) American Kettlebell Swing - 60 reps

      Rest one minute between rounds.