6/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press (light weight) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

#1  BB Back Squat

      Set 1 - 10 reps at 55% of Back Squat 1RM
      Set 2 - 10 reps at 65% 
      Set 3 - as many reps as you can at 75% 

      We will record our weight and number of reps for the third set.
      Rest between sets.

#2  BB Bench Press WITH BANDS (1.5 REP)

      1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps

      Go as heavy as you can for each set.  Rest between sets.

#3  This is continuous work.

      Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats

      Results for max reps of back squat at 75% of 1RM:
      Rob Tijerina - 20 reps at 215 lbs
      Don Starr - 20 reps at 165 lbs
      Hector Valdovino - 11 reps at 165 lbs
      Scott Johnson - 18 reps at 225 lbs