10/8/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - Going for a 1 Rep Max

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then
      as many sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.
      
      Rest between sets.

#2  Strict Unweighted Pullup - One Set.  Go to failure.  We will post results.

#3  Start a timer.  Every even minute (for 5 rounds) do:

      BB Row - 5 reps (heavy)
      Goblet Squat - 10 reps
      Double Under - 15 reps

      So the rounds will start at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.  

      Results for the 1RM Strict Weighted Pullup and Max Reps Strict Unweighted Pullup:
      Rob Tijerina - 105 lbs and 26 reps
      Val Valdovino - 45 lbs and 14 reps
      Don Starr - 55 lbs and 12 reps