7/15/14

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Behind the Neck Standing Press - 5 reps
      Unweighted BB Front Squat - 5 reps with a 5 second PAUSE at the bottom
      Pushup - 15 reps (not hand release)

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like, and then the sets that count are:

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

      Rest between sets.

#2  BB Floor Press

      Do as many warmup sets and reps as you like, then do one set of 5 reps at 65%
      of BB Bench 1RM.  Continue to do sets of 5 reps, adding 10 lbs each set, until
      you fail.  Rest between sets.

#3  Every minute, on the minute, do 2 reps of Clean Grip BB Deadlift (NOT touch
      and go) at 105% of clean 1RM.  In between sets of deadlift, complete the 
      following:

      Prisoner Squat - 75 reps
      Hand Release Pushup - 50 reps
      Burpee - 25 reps

      Complete all the squats before moving on to the pushups, and complete all
      the pushups before moving on to the burpees.  You are done with #3 when 
      you have completed all the burpees.

      This is not a race.  Do all reps with control and good technique.