1/23/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

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

      1 set x 10 reps at 62% of back squat 1RM
      1 set x 10 reps at 67%
      2 sets x 10 reps at 72%

      Rest between sets.

#2  BB Bench Press

      5 sets x 5 reps with a 5 second ECCENTRIC (lowering) phase AND
      a 2 second PAUSE at the bottom of each rep

      Have a partner with a timer count the 5 seconds down and the 2 second
      pause.  Start with a weight you can easily manage and then try to add
      weight each set.  Rest between sets.  

#3  Do 3 rounds of:

      BB Hang Clean + Push Press - 3 reps at 60% of Clean 1RM
      BB Rack Press - 8 reps
      Strict Pullup - 13 reps
      24" Box Jump - 18 reps

      Rest between rounds.