6/21/14

Warmup - Do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      
#1  BB Back Squat

      Set 1 - 4 reps at 62% of Back Squat 1RM
      Set 2 - 4 reps at 72% 
      Set 3 - 4 reps at 77%
      Set 4 - 4 reps at 82%
      Set 5 - 4 reps at 87%
      Set 6 - 4 reps at 87% or heavier

      Rest between sets.

#2  BB Bench Press with a 2 second Isometric PAUSE

      Pause for 2 seconds at the bottom of each rep, with the bar about 1 - 3" off
      your chest. 

      All sets are 5 reps.  Start with 60% of your bench press 1RM for the first set.
      Add 10 total lbs each set, until you reach failure.  Rest between sets.

#3  Every EVEN minute, do 10 reps of 24" Box Jump
      Every ODD minute, do 5 reps of BB Deadlift at 70% of your deadlift 10RM

      In between Box Jumps and Deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushups - 40 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over when
      you have completed all 40 kettlebell swings and all 40 pushups.