10/4/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  BB Back Squat - We are going for a 1RM here.
      6 reps at 60% of Back Squat 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post our results.

#2  Do a set every minute, on the minute for 16 total sets.

      For the first 8 sets (minutes 0 - 7):
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      For last 8 sets (minutes 8 - 15):
      EVEN minutes - Goblet Squat - as many quality reps as you can in 40 seconds
      ODD minutes - Double Under - as many quality reps as you can in 40 seconds

      Results for the 1RM Back Squat:
      Val Valdovino - 225 lbs
      Don Starr - 225 lbs
      Scott Johnson - 305 lbs
      Cavason Sutton - 330 lbs
      Jason Knoedl - 285 lbs