7/1/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Standing Unweighted BB Shoulder Press - 12 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.

      6 reps at 60% of Shoulder Press 1 Rep Max
      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  Sprint 100 meters x 2 reps - for time

      Before you do the 100 meter sprints, run 25 meters x 6 reps.  The effort level for 
      6 warmup reps is:  50%, 60%, 70%, 80%, then 90% for reps 5 + 6.
      We will post the best time out of the 2 timed reps.

#3  Do 3 rounds of:

      DB Lateral Raise
      Cable Row
      BB Thruster with a 2 second PAUSE at the top of each rep

      For each exercise, do as many quality reps as you can in 40 seconds, then rest
      20 seconds, then start the next exercise.  Your only rest between rounds is the
      20 seconds of rest after BB Thrusters.  

      Results for the BB Shoulder Press:
      Cavason Sutton - 150 lbs