3/20/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press -  5 reps

#1  BB Front Squat (no pause) - 4 sets x 2 reps

      Do as many warmup sets as you like.  The sets that count are all at 90% of front 
      squat 1RM.  Rest between sets.

#2  BB Hip Clean - 4 sets x 5 reps

      Do 1 set with the bar, then 1 set with 50% of your clean 1RM.  The first set that
      counts is with 60% of your 1RM, and then try to add weight each set.  
      Rest between sets.

#3  Start a timer:

      At 0:00 - Burpee - 22 reps
      At 2:00 - BB Clean Grip Deadlift - 8 reps
      At 4:00 - Burpee - 20 reps
      At 6:00 - BB Clean Grip Deadlift - 10 reps
      At 8:00 - Burpee - 18 reps
      At 10:00 - BB Clean Grip Deadlift - 12 reps

      For the deadlift, load is 100% of clean 1RM.  These are NOT touch and go.
      Reset your starting position for every rep.  Smooth and controlled.