9/19/14

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Unweighted BB Thruster - 20 reps

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

      8 reps at 75% of your back squat 1RM
      8 reps at 80% 
      As many reps as you can at 85%

      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  This is continuous work.

      30 Hand Release Pushups, 10 Goblet Squats, 10 reps of BB Row
      25 Hand Release Pushups, 15 Goblet Squats, 10 reps of BB Row
      20 Hand Release Pushups, 20 Goblet Squats, 10 reps of BB Row
      15 Hand Release Pushups, 25 Goblet Squats, 10 reps of BB Row
      10 Hand Release Pushups, 30 Goblet Squats, 10 reps of BB Row