7/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Strict Weighted Pullup - Going for a 1 Rep Max

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then
      as many sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.
      
      Rest between sets.

#2  Strict Unweighted Pullup - One Set.  Go to failure.  We will post results.

#3  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Burpee - 10 reps
      DB Reverse Fly - 15 reps
      Jump Squat - 20 reps
      Cable Row - 25 reps
      Sledgehammer VS Tire (Vertical Swing) - 30 seconds per side
      Plate Pull - 40 feet
      REST - 1 minute

      Results for Strict Weighted Pullup 1RM and Max Reps Strict Unweighted Pullup:
      Mike Reush - 30 lbs and 7 reps
      Cavason Sutton - 77.5 lbs and 19 reps
      Rob Tijerina - 100 lbs and 22 reps
      Hector Valdovino - 40 lbs and 14 reps