10/22/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Clean and Split Jerk - Do as many warmup sets and reps as you like.
      The sets that count are:

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go reps.  Reset your starting
      position for every rep.

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

      The sets that count are:

      5 reps at 70% of front squat 1RM

      5 reps at 75%

      5 reps at 80%

      5 reps at 80%

      5 reps at 80% or heavier

      Rest between sets.

#3  In 7 minutes, do as many quality rounds as you can of:

      Toes to Bar      6-9-12-15-18-21 reps...
      BB Behind the Neck Thruster      6-9-12-15-18-21 reps...

      This is continuous work.  Do 6 toes to bar, then 6 thrusters, then 9 toes to bar,
      then 9 thrusters, then 12 toes to bar, etc.  Don't go heavy on the behind the
      neck thruster.  We have only done these one other time, and they were 
      unweighted.