11/24/14

Warmup - Do 25 Air Squats, then 2 rounds of:
      Unweighted BB Push Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Back Squat - Do as many warmup sets and reps as you like.
      The sets that count are:

      5 reps at 75% of Back Squat 1RM
      4 reps at 80%
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      2 reps at 90%

      Rest between sets.  

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps per set

      Start with 60% of your bench press 1RM, and do 5 reps.  Add 10 lbs each set, 
      until you fail.  As soon as you fail, decrease the load by 40 lbs and go to failure
      again.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (no pause) - 10 reps
      Burpee - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      18" Squat Box Jump - 15 reps
      BB Bench Press (no pause) - go to failure with the same weight you used for 10 reps

      Rest between rounds.  
      For each rep of the squat box jump, do a full squat, and then as you come up out
      of the squat, jump up onto the box.