12/6/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted Behind the Neck BB Thruster - 10 reps
      Pullup - 5 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 75%
      1 set x 4 reps at 80%
      1 set x 3 reps at 85%
      1 set x 2 reps at 90%
      1 set x 2 reps at 92%

      Rest between sets.

#2  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep

      1 set x 10 reps
      1 set x 7 reps
      1 set x 4 reps
      3 sets x 1 rep

      Try to add weight each set.  Rest between sets.
      For the isometric pause, try to keep the bar about 1 - 3" off your chest at 
      the bottom of each rep.

#3  This is 5 rounds of continuous work.

      American Kettlebell Swing
      Close Grip Pushup (not hand release, hands no wider than your shoulders)
      Run 200 meters

      Round 1 is 24 Kettlebell Swings, 12 pushups, run 200 meters
      Round 1 is 21 Kettlebell Swings, 15 pushups, run 200 meters
      Round 1 is 18 Kettlebell Swings, 18 pushups, run 200 meters
      Round 1 is 15 Kettlebell Swings, 21 pushups, run 200 meters
      Round 1 is 12 Kettlebell Swings, 24pushups, run 200 meters