6/27/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      
#1  BB Front Squat - Do as many warmup reps/sets as you like.  The sets that 
      count are:

      10 reps at 57% of Front Squat 1RM
      6 reps at 67% 
      2 reps at 77% 
      2 reps at 82% 
      2 reps at 87% 
      2 reps at 92%

      Rest between sets.  

#2  Do 2 rounds of:

      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds
      Hand Release Pushup - 40 seconds of work
      REST - 20 seconds

#3  BB Bench Press WITH BANDS with a 2 second PAUSE at the bottom of each rep

      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps
      Go as heavy as you can for each each set.  Rest between sets.

#4  (Same as #2) Do 2 rounds of:

      Goblet Squat - 40 seconds of work
      REST - 20 seconds

      Double Under - 40 seconds of work

      REST - 20 seconds

      Hand Release Pushup - 40 seconds of work

      REST - 20 seconds