6/18/14

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat (no pause)
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 reps at 70% of Back Squat 1RM
      5 reps at 75%
      5 reps at 80%
      5 reps at 85%
      5 reps at 85% or heavier

      Rest between sets.  

#2  BB Clean + Split Jerk

      Set 1 - 6 cleans + 1 Split Jerk at 60% of Clean 1RM
      Set 2 - 5 cleans + 1 Split Jerk at 70%
      Set 3 - 4 cleans + 1 Split Jerk at 75%
      Set 4 - 3 cleans + 1 Split Jerk at 80%
      Set 4 - 2 cleans + 1 Split Jerk at 85%
      Set 5 - 1 clean + 1 Split Jerk by feel

      Not touch and go.  Reset your start position for each rep.
      Rest between sets.

#3  This is 3 rounds:

      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:  
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
      
      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  The weights for the thrusters are just a recommendation.
      You can go heavier or lighter if you like.