5/19/14

Warmup - Do 2 sets of 15 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Unweighted BB Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat      5 sets x 5 reps

      Set 1 - 70% of Back Squat 1RM
      Set 2 - 75%
      Set 3 - 80%
      Set 4 - 80%
      Set 5 - 80% or heavier (by feel)

      Rest between sets.

#2  BB Clean

      Set 1 - BB Hang Clean - 5 reps at 50% of clean 1RM
      Set 2 - BB Hang Clean - 5 reps at 55%
      Set 3 - BB Clean (from the floor) - 4 reps at 65%
      Set 4 - BB Clean (from the floor) - 3 reps at 75%
      Set 5 - BB Clean (from the floor) - 2 reps at 85%

      For the hang cleans, the bottom position is just above the knee.
      The cleans from the floor are not touch and go.  Reset your starting position for 
      every rep.  Rest between sets.  

#3  EVEN Minutes - Run 100 meters in less than 20 seconds
      ODD Minutes - 7 Burpees

      Do 14 total sets (7 sets of each exercise)