6/30/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat - We are going for a 1RM here.
      6 reps at 60% of Back Squat 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post our results.

#2  Do 5 rounds of:

      BB Clean - 1 rep
      BB Front Squat - 2 reps
      BB Split Jerk - 1 rep

      Start at 60% of your clean 1RM and then try to add weight each round.
      Rest between rounds.

#3  EVEN Minutes - Run 100 meters in less than 20 seconds
      ODD Minutes - 7 Burpees

      Do 14 total sets (7 sets of each exercise)

      Results for the BB Squat 1RM:
      Rob Tijerina - 300 lbs
      Hector Valdovino - 235 lbs
      Don Starr - 225 lbs
      Scott Johnson - 305 lbs
      Cavason Sutton - 315 lbs