8/23/14

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press and Stretch - 5 reps
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  BB Back Squat - Do as many warmup reps and sets as you like.  The sets that
      count are:

      5 reps at 77% of back squat 1RM, 5 reps at 82%, 5 reps at 87%, 5 reps at 
      87% or heavier

#2  Do 10 rounds of:

      Air Squat - 20 seconds of work (as many quality reps as you can)
      REST - 10 seconds

      Try to do the same number of reps each round.

#3  BB Clean and Jerk

      Set 1 - 4 cleans + 1 Split Jerk at 50% of 1RM
      Set 2 - 3 cleans + 1 Split Jerk at 60% 
      Set 3 - 2 cleans + 1 Split Jerk at 70%
      Set 4 - 1 clean + 1 Split Jerk at 80%
      Set 5 - 1 clean + 1 Split Jerk at 90%

      These are not touch and go reps.  Reset your starting position for every rep.
      Rest between sets.

#4  On the 50 meter course, run 800 meters in less than 3:30.