8/20/14

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 12 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 8 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      3 reps at 72%, 3 reps at 77%, 3 reps at 82%, 3 reps at 82% or heavier

      Rest between sets.

#2  Do 1 round of:

      Hand Release Pushup - 30 seconds of work (as many quality reps as you can)
      REST - 30 seconds
      Hand Release Pushup - 45 seconds of work (as many quality reps as you can)
      REST - 45 seconds
      Hand Release Pushup - 60 seconds of work (as many quality reps as you can)

#3  BB Bench Press (no pause, no touch)

      All sets are 5 reps.  Start at 60% of your 1RM.  Keeping adding weight each set
      until you hit a 5 Rep Max.  Rest between sets.  For the "no touch," keep the weight
      about 1-3" off your chest at the bottom of each rep.  

#4  Do 1 round of:
      
      Burpee -  20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps
      
      Don't set the bar down when you transition from push press to back squat.
      Same bar, same weight.
      

#5  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 2 sets to failure

      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, you would 
      put 60% of your 1RM on the bar and go to failure. 
      Rest between sets.
      Don't use the same number twice.