10/23/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 6 reps
      Close Grip Pushup - 9 reps (tips of thumbs 2" apart)
      Unweighted BB Push Press - 12 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 12 reps

      Go as heavy as you can for all 4 sets.  Rest between sets.

#2 Do 1 round of:
      Plate Front Raise - 18 reps
      Goblet Squat - 15 reps
      BB Push Press - 12 reps
      Strict Unweighed Pullup - 9 reps
      BB Power Jerk - 6 reps

      REST ONE MINUTE
      DB Thruster - one minute of work
      REST ONE MINUTE

      BB Power Jerk - 6 reps
      Strict Unweighted Pullup - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps
      Plate Front Raise - 18 reps