4/13/14

Warmup - Do 30 reps of Air Squat, then at a comfortable pace, with an unweighted BB,
      do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat      4 sets x 6 reps 

      Do as many warmup sets and reps as you like, but the 4 sets that count are all at
      70% of your back squat 1RM.  Rest between sets.

#2  Do 6 rounds of:

      BB Hip Clean - 1 rep
      BB Hang Clean - 1 rep
      BB Clean (from the floor) - 1 rep

      Start with 50% of your clean 1RM, and then try to add weight each round.
      Rest between rounds.  

#3  Every EVEN minute, Goblet Squat
      Every ODD minute, do 5 reps of Clean Grip BB Deadlift

      You will do 5 sets of each exercise.  Ten total sets.
      For the Goblet Squat:
            Set 1 and 2 - do as many quality reps as you can in 30 seconds  
            Set 3 and 4 - do as many quality reps as you can in 40 seconds
            Set 5 - do as many quality reps as you can in 50 seconds

      For the deadlift, this is not touch and go.  Smooth and controlled.  Reset your
      starting position every rep.  Recommended load is 100% of your clean 1RM.