7/3/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      DB Reverse Fly - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 12 reps

#1  BB Front Squat - We are going for a 1RM.

      6 reps at 60% of Front Squat 1 Rep Max
      5 reps at 70% 
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%
      
      Then do singles at 90% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#2  BB Bench Press - We are going for a 1RM.

      6 reps at 60% of Bench Press 1 Rep Max
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#3  Do 3 rounds of:

      BB Thruster - 10 reps with a 2 second PAUSE at the top of each rep
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 20 reps
      REST - 1 minute
      BB Rack Press - 10 reps

      Rest between rounds.