4/10/14

Warmup - At a comfortable pace, do:
      Air Squat - 2 sets x 15 reps
      Unweighted BB Squat - 1 set x 15 reps
      BB Back Squat - 1 set x 10 reps (50% of 1RM)

#1  BB Back Squat      3 sets x 5 reps (5 second PAUSE at the bottom of each rep)

      Load for the 3 sets is 57%, 62% and then 67% of back squat 1RM

#2  BB Floor Press

      Do as many warmup sets and reps as you like, then do one set of 5 reps at 65% of 
      your BB Bench Press 1RM.  Continue to do sets of 5 reps, adding 10 lbs each set, 
      until you fail.  Rest between sets.

#3  Do 3 rounds of:

      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Pushup (1.5 Rep) - 10 reps

      Rest as needed between rounds.  

#4  BB Bench Press      1 set x 8 reps, then 1 set x 12 reps (2 second PAUSE at the

                                       bottom of each rep)

      This is two sets.  Go as heavy as you can for each set.  Rest between sets.