5/22/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press (light weight) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

#1  BB Front Squat (1.5 REP)      5 sets x 4 reps

      Set 1 - 62% of Front Squat 1RM
      Set 2 - 67%
      Set 3 - 72%
      Set 4 - 77%
      Set 5 - 77% or heavier

      Rest between sets.

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

      Set 1 - 9 reps
      Set 2 - 6 reps
      Set 3 - 3 reps
      Set 4 - 3 reps
      Set 5 - 6 reps
      Set 6 - 9 reps

      Do as many warmup sets and reps as you like, and then go as heavy as you can for
      each of the 6 working sets.  Rest between sets.  

#3  Do 2 rounds of:

      Hand Release Pushup - 30 reps
      Jump Squat - 20 reps
      BB Rack Bench Press - 10 reps
      REST - 2 minutes
      BB Rack Bench Press - 10 reps
      Jump Squat - 20 reps
      Hand Release Pushup - 30 reps

      Rest 4 minutes between rounds.