12/25/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Clean Grip Row - 12 reps

#1 Cable Row - This is 2 sets. Both sets are the same. ONE set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps. Work hard on the partial reps!! Then immediately decrease
      the weight and go for 4 complete reps. But again do as many complete reps as
      you can, then 2 more partial reps.

      Rest between sets.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift (heavy
      but perfect). 
      Every minute, on the half-minute, do 6 pullups.

      It looks like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise. 
      Your last set starts at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.