12/30/14

Warmup - With an unweighted BB, do one round of:
      Back Squat - 12 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 8 reps

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

      1 set x 5 reps at 72% of back squat 1RM
      1 set x 4 reps at 77%
      1 set x 3 reps at 82%
      2 sets x 2 reps at 87% or heavier

      Rest between sets.

#2  Do 10 rounds of:

      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.

#3  BB Incline Bench Press (1.5 REP) - The sets that count are:

      1 set x 5 reps
      1 set x 4 reps
      1 set x 3 reps
      1 set x 2 reps
      2 sets x 1 rep

      Rest between sets.

#4  Do 1 round of:

      Burpee - 20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps

      Don't set the bar down when you transition from push press to back squat.
      Use the same bar and same weight.

#5  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      This is 2 sets to failure.

      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60% for example, put 60%
      of your 1RM on the bar and go to failure.
      Rest between sets.  Don't use the same number twice.