Russian Baby Maker (I didn't make that name up) - 2 reps of 30 seconds.
This is a stretch to improve your bottom position in the squat. Stand slightly
wider than your normal squat stance, grab the tops of your feet, put your
elbows inside your knees, and squat. Keep working to sink lower and to push
your knees out wider during each 30 seconds. See the picture at the end of
the post, of the bottom position of this stretch.
With an unweighted BB, do 3 rounds of:
Snatch Grip Push Press - 5 reps
Overhead Squat - 5 reps
#1 BB Overhead Squat 1-1-1-1-1 rep
10 seconds on the way down, 10 seconds at the bottom, and normal speed coming
back up. Rest between sets. This is an intentionally lighter day (as far as the
squats go), but still try to add some weight each rep if you can.
There is a demo video of this one at the bottom of the post.
#2 BB Bench Press (1.5 REP) 4-4-4-4-4 reps
Rest between sets. Start with a weight you can easily manage and then try to add
weight each set.
#3 Every EVEN minute, do 10 reps of Box Jump (24" Box)
Every ODD minute, do 5 reps of BB Deadlift (70% of your 10 RM)
In between Box Jumps and Deadlifts, you are doing:
American Kettlebell Swing - 40 reps
Hand Release Pushup - 40 reps
Finish the kettlebell swings before you move on to the pushups. #3 is over when you
have completed all 40 of the kettlebell swings, and all 40 of the pushups.
Make sure you stand all the way up, on the top of the box, for each rep.
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