1/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Clean Grip Row - 8 reps
      
#1  BB Back Squat - We are going for a 1 Rep Max here.
      6 reps at 60% of 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%
      
      Then do singles at 90% or above, until you establish a 1 Rep Max.
      Rest between sets.  We will post results.  

#2  Do 1 round of:

      BB Front Squat - 5 reps
      Pullup - 15 reps
      Goblet Squat - 25 reps
      Hand Release Pushup - 35 reps
      Air Squat - 45 reps
      Double Under - 55 reps
      Air Squat - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps
      BB Front Squat - 5 reps

      Results for the Back Squat 1RM:
      Rob Tijerina - 305 lbs
      Val Valdovino - 245 lbs
      Don Starr - 240 lbs