7/22/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Behind the Neck Shoulder Press - 10 reps
      Row - 15 reps

#1  Strict Weighted Pullup

      Start with 33% of your 1RM and do a set of 5 reps.  Add 10 lbs per set, and 
      keep doing sets of 5 reps until you fail.  On the set you fail, put the weight down
      and immediately do one set of strict unweighted pullups to failure.  Rest between
      sets.

#2  In 12 minutes, do as many quality rounds as you can of:

      Sledgehammer VS Tire (Vertical Swing) - 1 minute (30 seconds per side)
      Clean Grip Deadlift - 3 reps (5 seconds on the way up, 5 seconds on the way down)
      Plate Pull - 40 feet
      BB Row - 10 reps
      Plate Front Raise - 15 reps
      Cable Row - 20 reps