4/25/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps (no pause)
      Standing Shoulder Press - 5 reps

#1  BB Back Squat      4 sets x 8 reps

      Do as many warmup sets and reps as you like.  The 4 sets that count are all at 70%
      of BB Back Squat 1RM.  Rest between sets.

#2  This is 5 sets.  One set looks like this:

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 2 reps (just above the knee)
      BB Clean - 1 rep (from the floor)
      BB Power Jerk - 1 rep

      Start with 50% of your clean 1RM and then try to add weight each set.
      Rest between sets.

#3  This is 5 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B, and C
      Round 4 - Do A, B, C, and D
      Round 5 - Do A, B, C, D, and E

      A) Burpee - 12 reps
      B) Goblet Squat - 15 reps
      C) Pullup - 20 reps
      D) Hand Release Pushup - 30 reps
      E) American Kettlebell Swing - 60 reps

      Rest one minute between rounds.