5/20/14

Warmup - Do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotations - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps
      Air Squat - 15 reps

#1  BB Overhead Squat

      Set 1 - 3 reps (5 second PAUSE) with heels on 5 lb plates
      Set 2 - 3 reps (5 second PAUSE) with heels on 5 lb plates + move your grip in
                  at least 1" on each side
      Set 3 - 3 reps (5 second PAUSE) feet on flat ground, same grip width as set 2
      Set 4 - 3 reps (5 second PAUSE) feet on flat ground + move your grip in another
                  1" or more on each side

      Rest between sets.  Stay with a light weight or just the bar for #1.

#2  BB Split Jerk  

      Set 1, 2, and 3 - 3 reps
      Set 4, 5, and 6 - 1 rep

      Start with 60% of your clean 1RM and try to add weight each set.  

#3  This is 5 rounds.

      Round 1 - do A
      Round 2 - do A + B
      Round 3 - do A, B, + C
      Round 4 - do A, B, C, + D
      Round 5 - do A, B, C, D, + E

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Prisoner Squat - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Double Under - 60 reps

      Rest 1 minute between rounds.