10/19/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      DB Bench Press - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

      For the behind the neck thruster, the bar comes back to the back rack
      (across your traps) every rep

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

      Set 1 - 8 reps at 60% of back squat 1RM
      Set 2 - 8 reps at 65%
      Set 3 - 8 reps at 70%
      Set 4 - 8 reps at 75%

      Rest between sets.

#2  BB Bench Press (no pause) - Do as many warmup sets and reps as you like.

      Establish a 10 Rep Max.  We will post results.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep

      4 sets x 5 reps

      Rest between sets.

#4  Do 5 rounds of:

      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Hand Release Pushup - As many quality reps as you can in 40 seconds
      REST - 20 seconds

      Results for the BB Bench Press 10RM:
      Rob Tijerina - 205 lbs
      Val Valdovino - 190 lbs
      Don Starr - 170 lbs
      Cavason Sutton - 185 lbs