1/17/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps
      BB Bench Press with BANDS + kettle bells - 10 reps (light weight)

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

      1 set x 8 reps at 65% of Back Squat 1RM
      1 set x 8 reps at 70%
      2 sets x 8 reps at 75%

      Rest between sets.  

#2  BB Bench Press with BANDS - PAUSE for 2 seconds at the bottom of each rep

      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Go as heavy as you can.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (no pause) - 10 reps
      Burpee - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      18" Squat Box Jump - 15 reps
      BB Bench Press (no pause) - go to failure with the same weight you used for 10 reps

      Rest between rounds.
      For each rep of the squat box jump, do a full squat, and then as you come up out
      of the squat, jump up onto the box.