7/18/14

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

#1  BB Back Squat - Do as many warmup sets and reps as you like.  
      The sets that count are:

      Set 1 - 5 reps at 65% of back squat 1RM
      Set 2 - 5 reps at 70% 
      Set 3 - 5 reps at 75%
      Set 4 - 5 reps at 80%
      Set 5 - 5 reps at 80% or heavier

      Rest between sets.  

#2  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0 - 9):
      EVEN minutes, BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps

      For the last 10 sets (minutes 10 - 19):
      EVEN minutes, BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps