11/30/14

Warmup - At a comfortable pace, do 2 sets x 20 reps of Air Squat.  Then
      do 2 rounds of:
      Cable Row - l5 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

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

      4 sets x 3 reps at 67% of Back Squat 1RM, or heavier.  Try to add weight each set.
      Rest between sets.

#2  Run 50 meters - 10 reps

      Effort level for the 10 reps is:
      Rep 1 - 50%, Rep 2 - 60%, Rep 3- 70%, Rep 4 - 80%, Rep 5 - 90%
      Reps 6 through 10 - 100% effort

      Rest as needed between reps.

#3  BB Bench Press (no pause)

      Establish a 3 Rep Max.  Do as many warmup sets (all at 3 reps) as you need.
      Rest between sets.

#4  Hand Release Pushup

      As many quality reps as you can in 15 seconds, then rest 15 seconds.
      As many quality reps as you can in 30 seconds, then rest 30 seconds.
      As many quality reps as you can in 45 seconds, then rest 45 seconds.
      As many quality reps as you can in 60 seconds, then rest 60 seconds.
      As many quality reps as you can in 75 seconds