11/18/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps
      BB Bench Press with BANDS + Kettlebells - 10 reps (light weight)

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are:

      4 sets x 3 reps at 65% (or heavier) of back squat 1RM.  Try to add weight each set.

      Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 65% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.

#3  This is 6 rounds.

      Hand Release Pushup              20-18-16-14-12-10 reps
      American Kettlebell Swing      12 reps
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rd 1 - Hand Release Pushup - 20 reps, KB Swing - 12 reps, BB Bench - 2 reps
      Rd 2 - Hand Release Pushup - 18 reps, KB Swing - 12 reps , BB Bench - 4 reps
      Rd 3 - Hand Release Pushup - 16 reps, KB Swing - 12 reps, BB Bench - 6 reps
      Continue this pattern until you complete the 6 rounds.

      REST one minute between rounds.
      Try to use the same weight for bench press for all 6 rounds.