8/26/14

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

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

      1 set x 10 reps at 70% of back squat 1RM
      1 set x 10 reps at 75%
      1 set x as many reps as you can at 80%

      Rest between sets.

#2  Run 400 Meters and Carry Stuff and Do Pushups

      Put 4 DB's at the 50-meter line (two 50's and two 45's).
      From the starting line, run to the 50-meter line, grab any DB,
      and bring it back to the starting line.  Then do 15 reps of 
      hand release pushups.  Then repeat for the other 3 DB's.
      You will run a total of 400 meters and do 60 hand release pushups.

#3  BB Bench Press with BANDS (no pause)

      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 6 reps, 1 set x 9 reps

      Go as heavy as you can each set.  Rest between sets.  

#4  Do 1 round of:

      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Toes to Bar - 15 reps
      BB Rack Press - 10 reps