2/21/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Back Squat      2-2-2-2-2 reps with a 5 second PAUSE at the bottom of each rep

      Do as many warmup sets as you like.  The first set that counts is at 70% of your
      back squat 1RM, and then add weight each set after that.  Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 6 reps + 1 Negative rep
      Set 2 - 5 reps + 1 Negative rep
      Set 3 - 4 reps + 1 Negative rep
      Set 4 - 3 reps + 1 Negative rep
      Set 5 - 2 reps + 1 Negative rep

      For the negative rep, use a timer and take 10 seconds to lower the weight to your
      chest.  Then have your spotter help you rerack the weight.  Rest between sets.  

#3  Do 3 rounds of:

      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup - 20 reps (tips of your thumbs 2" apart)

      Try to do the cleans, presses, and squats all without releasing the bar.
      Rest between rounds.