9/25/14

Warmup - Do 20 Air Squats, then with an unweighted BB, do one round of:
      Back Squat - 12 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 8 reps

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

      7 reps at 65% of front squat 1RM
      5 reps at 70%
      3 reps at 75%
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

      Rest between sets.

#2  BB Bench Press WITH BANDS and a 2 second PAUSE at the bottom of each rep

      This is 5 sets.  For sets 1-4, do 5 reps.  Start with a weight you can easily manage

      and then add weight each set.

      For set 5, go back to the weight you used for Set 1 and go to failure.

      Rest between sets.

      

#3  Do 3 rounds of:

      Hand Release Pushup - 24 reps

      Goblet Squat - 18 reps

      EZ Curl Bar Nosebreaker - 12 reps

      REST - 1 minute

      BB Bench Press (no pause) - 6 reps (as heavy as you can)

      REST 2 minutes between rounds.