5/16/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      Unweighted BB Back Squat - 15 reps
      
#1  BB Back Squat      3 sets x 10 reps

      Set 1 - 50% of 1RM, Set 2 - 60% of 1RM, Set 3 - try to hit a 10 rep max
      Rest between sets.  

#2  BB Bench Press (no pause)   

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your spotter
      help you rerack the weight.  Start with 60% of your bench press 1RM and then add
      weight by feel.  Rest between sets.   

#3  This is 5 rounds of continuous work.

      BB Row 
      Hand Release Pushup
      Run 200 meters

      Round 1 - 24 reps of BB Row, 12 pushups, run 200 meters
      Round 2 - 21 reps of BB Row, 15 pushups, run 200 meters
      Round 3 - 18 reps of BB Row, 18 pushups, run 200 meters
      Round 4 - 15 reps of BB Row, 21 pushups, run 200 meters
      Round 5 - 12 reps of BB Row, 24 pushups, run 200 meters