8/2/14

Warmup - Do 3 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      BB Bench Press with kettlebells hanging from the BANDS - 10 reps

#1  BB Back Squat 
      
      Do as many warmup reps and sets as you like.  The sets that count are:
      10 reps at 65% of 1RM, 10 reps at 70%, 10 reps at 75%
      Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 65% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.

#3  Do 1 round of:

      BB Thruster - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps

#4  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      You can rerack the weight as often as you like.  You do not need to do one
      unbroken set of bench press.