3/23/14

Warmup - Do 30 Air Squats, then:
      Russian Baby Maker - 2 reps of 30 seconds
      Then, with an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press (this is behind the neck) - 5 reps
      Overhead Squat - 5 reps

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

      This is an intentionally lighter day (for the squats), but still try to add some weight
      each set, if you can.  Rest between sets.  

#2  Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Continue to add 1 rep per minute until:
      a) you fail to complete the required number of reps before the start of the next minute
      -OR-
      b) you complete the round of 20 pushups

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep

      Set 1 - 8 reps (you pick the weight)
      Set 2 - Load from Set 1 plus 20 lbs and go to failure
      Set 3 - Load from Set 1 minus 20 lbs and go to failure

      Rest between sets.  An example:  Set 1 - 185 lbs, Set 2 - 205 lbs, Set 3 - 165 lbs

#4  Do 3 rounds of:

      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds