9/1/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      DB Reverse Fly - 10 reps
      Pushup - 10 reps (not hand release)

#1  BB Front Squat - NO pause - Do as many warmup sets and reps as you like. 
      The sets that count are:

      3 reps at 70% of front squat 1RM
      3 reps at 75%
      3 reps at 80%
      3 reps at 85%
      3 reps at 85% or heavier

      Rest between sets.

#2  BB Bench Press 

      5 sets x 5 reps with a 5 second ECCENTRIC (lowering) phase AND
      a 2 second PAUSE at the bottom of each rep

      Have a partner with a timer count the 5 second lowering phase and the
      2 second PAUSE.  Start with a weight you can easily manage and then try
      to add weight each set.  Rest between sets.  

#3  Do 2 rounds of:

      Hand Release Pushup 
      BB Thruster with a 2 second PAUSE at the TOP of each rep
      Goblet Squat 
      Double Under
      DB Incline Bench Press
      24" Box Jump

      For each exercise, do as many quality reps as you can in 40 seconds, then rest for
      20 seconds, then begin the next exercise.