10/1/14

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 9 reps (lock out at the top of each rep)

#1  BB Back Squat 

      1 set x 5 reps at 60% of 1RM
      1 set x 5 reps at 70%
      3 sets x 5 reps at 75%

      Rest between sets.  This is an intentionally lighter squat day.  We will be testing back
      squat 1RM next shift.

#2  BB Rack Press

      Start with a weight that is comfortable for 5 reps.  Add 10 
      lbs every set until you hit a 5 Rep Max.  Rest between sets.

#3  This is 5 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D
      Round 5 - Do A, B, C, D and E

      A) DB Incline Press - 12 reps
      B) BB Row - 15 reps
      C) Prisoner Squat - 20 reps
      D) Sledgehammer VS Tire (vertical swing) - 30 seconds per side
      E) Hand Release Pushup - 60 reps

      Rest 1 minute between rounds.