5/10/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 12 reps
      DB Bench Press - 12 reps
      Unweighted BB Squat - 12 reps
      Unweighted BB Push Press - 12 reps

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

      Do as many warmup reps and sets as you like.  The 5 sets that count are:
      Set 1 - 60%, Set 2 - 65%, Set 3 - 70%, Set 4 - 75%, Set 5 - 80% of 1RM
      Rest between sets.  

#2  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep

      Pause at the bottom with the bar about 1-3" off your chest.  Try not to let the bar
      touch your chest.  
      Start at 60% of 1RM and do 3 reps.  Add 10 lbs every set.  Keep doing sets of 3 reps
      until you fail.  Rest between sets.  

#3  Do 2 rounds of:

      Hand Release Pushup 
      BB Thruster with a 2 second PAUSE at the TOP of each rep
      Goblet Squat 
      Double Under
      DB Incline Bench Press
      24" Box Jump

      For each exercise, do as many quality reps as you can in 40 seconds, then rest for
      20 seconds, then begin the next exercise.