3/30/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Strict Weighted Pullup      6 sets x 1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and
      then add weight each rep.  Do as many warmup sets and reps as you like before
      you start the 6 singles.  Rest between reps. 

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post our results.

#3  Do 2 rounds of:

      BB Row - 15 reps
      24" Box Jump - 1 minute of work
      Cable Row - 15 reps
      Sledgehammer VS Tire (vertical swing) - 1 minute of work (30 seconds per side)

      Rest 1 minute between rounds. 

      Results for one set of strict unweighted pullups and 1RM strict weighted pullup:

      Don Starr - 14 reps and 55 lbs
      Hector Valdovino - 16 reps
      Scott Johnson - 30 reps and 140 lbs
      Rob Tijerina - 32 reps and 105 lbs
      Jason Bryant - 9 reps and 50 lbs
      Cavason Sutton - 19 reps and 75 lbs