5/28/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Thruster - 12 reps (be sure to lock out at the top of each rep)
      DB Reverse Fly - 12 reps
      Pushup (not hand release) - 12 reps

#1  BB Back Squat

      Set 1 - 20 reps at 60% of 1RM (no pause)
      Set 2 - 10 reps at 70% of 1RM (no pause)
      Set 3, 4, and 5 - 1 rep, 10 seconds down, 10 seconds in the bottom position, and
                  normal tempo on the way up - you pick the weight for all 3 reps

      Rest between sets.

#2  BB Floor Press

      Set 1 - 20 reps 
      Set 2 - 10 reps
      Sets 3, 4, and 5 - 5 reps

      For all 5 sets, go as heavy as you can.  Rest between sets.

#3  Do 5 rounds of:

      Burpee - 10 reps
      Pullup - 10 reps
      Hand Release Pushup - 20 reps
      Prisoner Squat - 20 reps
      Rest - 30 seconds