5/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      Behind the Neck unweighted BB Push Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Bench Press (light weight) - 12 reps

#1  BB Back Squat      4 sets x 4 reps with a 5 second PAUSE at the bottom of each rep

      The loads are: Set 1 - 60%, Set 2 - 65%, Set 3 - 70%, Set 4 - 75% of 1RM
      Rest between sets.

#2  BB Bench Press WITH BANDS (no pause)      

      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      1 set x 12 reps

      Go as heavy as you can each set.  Rest between sets.

#3  Do one set every minute, on the minute.  Round 1 looks like this:

      0:00 - EZ Curl Bar Nosebreaker - 12 reps
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Prisoner Squat - 21 reps
      4:00 - REST

      Round 2 starts at 5 minutes, and you add 3 reps to each exercise.  So you will do
      15 nosebreakers, 18 swings, 21 pushups, and 24 squats
      Round 3 starts at 10 minutes, and again you add 3 reps to each exercise.  So you will
      do 18 nosebreakers, 21 swings, 24 pushups, and 27 squats.

      A prisoner squat is an air squat, while keeping your fingers clasped behind your head
      the entire time.