6/4/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 6 reps (no pause)
      Behind the Neck Standing Press - 6 reps
      Front Squat - 6 reps (no pause)
      Clean Grip Row - 12 reps

#1  Cable Row

      Set 1 - 20 reps (you pick the weight)
      Set 2 - ADD 20 total lbs to the weight you used in Set 1 and go to failure
      Set 3 - ADD 20 total lbs to the weight you used in Set 2 and go to failure again

      Rest between sets.  Failure is when you can't do complete reps anymore.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift (heavy but perfect).
      Every minute, on the half-minute, do 6 pullups.

      It should look like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullp - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.