3/5/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat      4-4-4-4 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 60% of your
      front squat 1RM, and then try to add weight each set.  Rest between sets.  

#2  BB Bench Press WITH BANDS for SPEED (no pause)

      Every minute, on the minute, do 3 reps.  This is for 6 total sets.  Load on the bar is
      45% of bench press 1RM.  We want a quick, controlled downward phase, and then
      an explosive upward phase for all reps.  

#3  BB Bench Press      6 sets x 2 reps with a 2 second PAUSE at the bottom of each set.  

      Start with a weight you can easily handle and then try to add weight each set.
      Rest between sets.

#4  Do 4 rounds of:

      Double Under - 40 seconds of work
      REST - 20 seconds
      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Hand Release Pushup - 40 seconds of work
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after the hand release pushups.