6/15/14

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Thruster - 10 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are
      as follows:

      Set 1 - 5 reps at 65% of Front Squat 1RM
      Set 2 - 4 reps at 70% 
      Set 3 - 3 reps at 75%
      Set 4 - 2 reps at 80%
      Set 5 - 2 reps at 80% or heavier

      Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have
      your spotter help you rerack the weight.  Start with 65% of your Bench
      Press 1RM and then try to add weight each set.  Rest between sets.

#3  Do a set of Hand Release Pushups every minute, on the minute.

      At 0:00 - Do 10 reps
      At 1:00 - Do 11 reps
      At 2:00 - Do 12 reps...

      Continue adding 1 rep each minute until either you fail to complete the required 
      number of reps before the start of the next minute, or you complete the set of 
      20 reps.

#4  BB Ground to Overhead      1-2-3-4-5-6-7 reps
      Double Under                        40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double unders,
      then 2 reps of ground to overhead, then 35 double unders, etc.  Try to stick
      with the same weight for all reps of ground to overhead.