9/7/14

Warmup - At a comfortable pace, do 4 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 3 sets that count are:

      10 reps at 72% of back squat 1RM
      10 reps at 77% 
      As many reps as you can at 82%

      Rest between sets.

#2  BB Bench Press (no bands, no pause)

      Press as many total pounds as possible in 60 seconds.
      You pick the weight.
      An example would be 135 lbs x 40 reps = 5,400 lbs
      You can rerack the weight as many times as you want during the 60 seconds.
      It doesn't have to be an unbroken set.

#3  Every minute, on the minute, do 3 reps of BB Ground to Overhead. 
      In between sets of Ground to Overhead, you are doing hand release pushups.
      You are done when you have completed 100 pushups.  Recommended weight
      is 135 lbs.  

#4  BB Floor Press - Start with 60% of your bench press 1RM and do 3 reps.  Add 
      weight each set.  Keep doing sets of 3 reps until you hit a 3 Rep Max.  Rest between
      sets.