6/3/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep

      Set 1 - 4 reps at 60% of your front squat 1RM
      Set 2 - 4 reps at 65%
      Set 3 - 4 reps at 70%
      Set 4 - 4 reps at 75%
      Set 5 - 4 reps at 75% or heavier

      Rest between sets.

#2  BB Incline Bench Press      5 sets x 5 reps

      There is a 2 second PAUSE at the bottom of each rep.  Start with 50% of
      your BB Bench Press 1RM and then try to add weight each set.

#3  Do 1 round of:

      BB Thruster - 20 reps at 50% of front squat 1RM
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps
      REST - 2 minutes
      Then with a running clock, you have 4 minutes to run 400 meters and then do 
      as many quality reps as you can of BB Rack Press, at 60% of BB Bench Press
      1RM.  We will post our weights and number of reps for the rack press.  

      Results for BB Rack Press:
      Don Starr - 16 reps @ 135 lbs
      Hector Valdovino - 16 reps @ 135 lbs
      Scott Johnson - 16 reps @ 160 lbs
      Jason Bryant - 14 reps @ 150 lbs
      Justin Slusher - 10 reps @ 135 lbs