11/6/14

Warmup - At a comfortable pace, do 2 rounds of:
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 12 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:

      5 sets x 3 reps at 62% of 1RM or higher.  Try to add weight each set.

      Rest between sets.

#2  BB Rack Press

      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps

      Go as heavy as you can.  Rest between sets.  

#3  This is continuous work.

      Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat      5-10-15-20-25 reps

      Do 25 pushups, then 5 squats, then 20 pushups, then 10 squats, etc.  

#4  BB Bench Press (no pause)

      Set 1 - Do as many reps as you can at 70% of 1RM, then 1 Negative Rep
      REST - 60 seconds
      Set 2 - Do as many reps as you can at 60% of 1RM, then 1 Negative Rep

      For the negative reps, lower the weight as slowly as you can to your chest and
      then have your spotter help you rerack the weight.