5/31/14

Warmup - With an unweighted BB, do 2 rounds of:

      Back Squat - 5 reps

      Behind the Neck Press and Stretch - 5 reps

      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

      Standing Shoulder Press - 5 reps

#1  BB Back Squat      5 sets x 6 reps

      Set 1 - 70% of Back Squat 1RM

      Set 2 - 75%

      Set 3 - 80%

      Set 4 - 80%

      Set 5 - 80% or heavier

      Rest between sets.

#2  Do 5 rounds of:

      BB Clean - 1 rep

      BB Split Jerk - 1 rep

      Behind the Neck BB Split Jerk - 1 rep

      BB Overhead Squat - 1 rep

      Start with a light weight and try to add weight each round.  If you need to stay

      with a light weight or just the bar, that is fine.

      Before you do the behind the neck split jerk, adjust your hands to a grip you

      can overhead squat with.  Rest between rounds.  See demo video below:

#3  Do 3 rounds of:

      At 0:00 - BB Front Squat - 5 reps at 50% of front squat 1RM

      At 1:00 - Burpee - 10 reps

      At 2:00 - American Kettlebell Swing - 15 reps

      At 3:00 - Air Squat - 20 reps

      Round 2 starts at 4:00, and Round 3 starts at 8:00.