3/26/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Hang Clean - 5 reps
      Split Jerk - 5 rep

#1  BB Hang Clean and Split Jerk

      Sets 1 + 2 - Hang Clean - 3 reps then Split Jerk - 3 reps
      Sets 3 + 4 - Hang Clean - 2 reps then Split Jerk - 2 reps
      Sets 5 + 6 - Hang Clean - 1 rep then Split Jerk - 1 rep

      PAUSE for 2 seconds in the hang position (BB just above the knee) on each rep.
      Start with a light weight and then try to add weight each set.  Rest between sets.  

#2  In 7 minutes, do as many quality rounds as you can of:

      Toes to Bar      3-6-9-12-15-18 reps...
      DB Thruster    3-6-9-12-15-18 reps...

      This is continuous work.  Do 3 reps of toes to bar, then 3 thrusters, then 6 reps of
      toes to bar, then 6 thrusters, etc., adding 3 reps per round to each exercise.