3/11/14

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

#1  BB Front Squat      4 sets x 3 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 with 70% of your
      front squat 1RM, and then try to add weight each set.  Rest between sets.

#2  BB Floor Press      6 sets x 3 reps

      Start with 70% of your bench press 1RM, and then try to add weight each set.
      Don't bounce at the bottom of each rep.  Control the weight, come to a complete
      stop at the bottom, and then press it up.  Rest between sets.  

#3  Hand Release Pushup    25-20-15-10-5 reps
      Goblet Squat                   5-10-15-20-25 reps

      This is continuous work.  Do 25 pushups, then 5 goblet squats, then 20 pushups, 
      then 10 goblet squats, etc.

#4  Do 1 round of:

      BB Bench Press (no pause) - 15 reps (as heavy as you can)
      Tire Pull - 50 meters (walking backward, with 100 lbs in the tire)
      Reverse Bear Crawl - 100 meters