4/28/14

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row (light weight) - 10 reps
      Pushup - 10 reps (not hand release)
      BB Back Squat - 10 reps (unweighted BB)

#1  BB Front Squat      4 sets x 5 reps with a 5 second PAUSE at the bottom of each rep

      The loads are:  Set 1 - 55%, Set 2 - 60%, Set 3 - 65%, Set 4 - 70%
      Rest between sets.

#2  BB Bench Press (1.5 REP)      

      1 set x 8 reps, 1 set x 7 reps, 1 set, x 6 reps, 1 set x 5 reps, 1 set x 4 reps

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

#3  In 12 minutes, do as many quality rounds as you can of:

      Burpee - 5 reps
      BB Hang Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Close Grip Pushup - 15 reps (tips of thumbs 2" apart)
      REST - 1 minute