7/21/14

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Unweighted BB Thruster - 10 reps
      Unweighted BB Hang Clean - 5 reps

#1  BB Back Squat (no pause) 

      10 reps at 57% of 1RM, 10 reps at 62%, 10 reps at 67%, 10 reps at 72% 
      
      Rest between sets.

#2  BB Rack Press

      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps

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

#3  This is 6 rounds.

      Hand Release Pushup              20-18-16-14-12-10 reps
      Double Under - 20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rd 1 - Hand Release Pushup - 20 reps, Double Under - 20 reps, BB Bench - 2 reps
      Rd 2 - Hand Release Pushup - 18 reps, Double Under - 20 reps, BB Bench - 4 reps
      Rd 3 - Hand Release Pushup - 16 reps, Double Under - 20 reps, BB Bench - 6 reps
      Continue this pattern until you complete the 6 rounds.

      REST one minute between rounds.  
      Try to use the same weight for bench press for all 6 rounds.