12/9/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, 
      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps

#1  BB Front Squat (no pause) - do as many warmup reps and sets as you like.
      The sets that count are:

      3 reps at 80% of front squat 1RM
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      1 rep at 92%
      1 rep at 92% or heavier

      Rest between sets.

#2  This is 5 sets.  One set looks like this:

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean - 1 rep (from the floor)
      BB Power Jerk - 1 rep

      Start with 50% of your clean 1RM and then add weight each set.
      Rest between sets.

#3  Do 5 rounds of:

      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - As many quality reps as you can in 40 seconds
      Rest - 20 seconds