4/22/14

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

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

      Do as many warmup sets and reps as you like.  The sets that count are: Set 1 - 57%,
      Set 2 - 62%, Set 3 - 67%, Set 4 - 72%, Set 5 - 77% (of back squat 1RM)

#2  BB Incline Bench Press      5 sets x 5 reps with 2 sec PAUSE at the bottom of each rep

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

#3  Do 1 round of:

      BB Thruster - 15 reps (50% of front squat 1RM)
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 30 reps
      Run 300 meters on the 50 meter course (in less than 1 minute and 15 seconds)
      REST - 2 minutes
      BB Rack Press - do as many quality reps as you can in 60 seconds (65% of bench 1RM)