10/10/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, 

      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Hang Clean - 5 reps

#1  BB Clean - We are going for a 1 Rep Max

      5 reps at 50% of clean 1RM
      4 reps at 60% 
      3 reps at 70%
      2 reps at 75%
      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 75%, until you establish your 1 Rep Max.
      Rest between sets.  We will post results.

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your
      4 attempts.  From a stationary start, jump and land with both feet.  We will
      post results.

#3  Do 2 rounds of:

      Double Suicide - 1 rep on the 50 meter course

      Double Under - 50 reps

      American Kettlebell Swing - 25 reps

      BB Front Squat - 10 reps

      This is continuous work.  Go right back to the double suicide after you finish 

      the first round.

      Results for the BB Clean and Standing Broad Jump:
      Rob Tijerina - 205 lbs
      Don Starr - 165 lbs