7/30/14

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat      5 sets x 5 reps

      Set 1 - 67% of back squat 1RM
      Set 2 - 72%
      Set 3 - 77%
      Set 4 - 82%
      Set 5 - 82% or heavier

      Rest between sets.

#2  This is 4 rounds.

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 2 reps
      BB Front Squat - 3 reps
      BB Split Jerk - 1 rep

      Start with a weight you can easily manage and then add weight by feel.
      Rest between rounds.

#3  This is up to 5 rounds.  Do a set every minute, on the minute.

      Round 1:
      0:00 - Burpee - 9 reps
      1:00 - Pullup - 9 reps
      2:00 - DB Thruster - 9 reps

      Round 2:
      3:00 - Burpee - 12 reps
      4:00 - Pullup - 12 reps
      5:00 - DB Thruster - 12 reps

      Keep adding 3 reps to each exercise, each round, until you complete round 5 (21 reps)
      or you fail to complete all the reps of an exercise before the start of the next minute.