4/11/14

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

#1  BB 3-Position Clean Grip Deadlift      5 sets x 5 reps

      Load for Set 1 - 70%, Set 2 - 80%, Set 3 - 90%, then go by feel for Sets 4 and 5.
      Loads are based on a percentage of BB Clean 1RM.  
      Rest between sets.  For the 3-position deadlift, you will PAUSE for 1 second 
      as soon the weight separates from the floor, then PAUSE for 1 second when the BB is 
      just above the knee, and then stand all the way up with the weight.  Lower the weight
      at a normal pace.  Reset your starting position for each rep.

#2  In 10 minutes do as many quality rounds as you can of:

      BB Row 
      BB Push Press
      Cable Row
      24" Box Jump

      For the first round, do 8 reps of each exercise.  For the second round, do 10 reps
      per exercise.  Keep adding 2 reps per round to each exercise until you reach the 
      10 minute time limit.  This is continuous work.