1/18/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  BB Clean Grip Deadlift (No Touch)

      5 sets x 5 reps
      Rest between sets.  

      Keep the BB 1-3" off the floor at the bottom of each rep.  Slow and controlled.
      Try to add weight each set.

#2  This is 10 rounds of continuous work:

      BB Push Press                       1-2-3-4-5-6-7-8-9-10 reps
      BB Front Squat                      10-9-8-7-6-5-4-3-2-1 rep
      Strict Unweighted Pullup      1-2-3-4-5-6-7-8-9-10 reps

      For round 1 , do 1 push press, then 10 front squats with the same barbell, then
      1 strict unweighted pullup.  For round 2, do 2 push presses, then 9 front
      squats with the same barbell, then 2 strict unweighted pullups.  Continue
      this progression until round 10, which is 10 push presses, 1 front squat, and
      10 strict unweighted pullups.