9/13/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      DB Bench Press - 12 reps
      Unweighted BB Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

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

      3 reps at 72% of front squat 1 Rep Max
      3 reps at 77% 
      3 reps at 82%
      3 reps at 87%
      3 reps at 87% or heavier

      Rest between sets.

#2  BB Incline Bench Press (1.5 REP)

      1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps

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

#3  This is 6 rounds.

      Hand Release Pushup              20-18-16-14-12-10 reps
      American Kettlebell Swing      12 reps
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rd 1 - Hand Release Pushup - 20 reps, KB Swing - 12 reps, BB Bench - 2 reps
      Rd 2 - Hand Release Pushup - 18 reps, KB Swing - 12 reps , BB Bench - 4 reps
      Rd 3 - Hand Release Pushup - 16 reps, KB Swing - 12 reps, BB Bench - 6 reps
      Continue this pattern until you complete the 6 rounds.

      REST one minute between rounds.  
      Try to use the same weight for bench press for all 6 rounds.