1/29/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Thruster - 10 reps

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

      5 reps at 72% of front squat 1RM
      5 reps at 77%
      5 reps at 82%
      5 reps at 82%
      5 reps at 82% or heavier

      Rest between sets.

#2  BB Bench Press (no pause) - Do as many warmup reps and sets as you like.
      
      Establish a 10 Rep Max.

#3  BB Bench Press WITH BANDS (1.5 REP)

      5 sets x 3 reps - start with a weight you can easily manage, and then try to add
      weight each set.  Rest between sets.

#4  BB Ground to Overhead       1-2-3-4-5-6-7 reps
      Double Under                         40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double 
      unders, then 2 reps of ground to overhead, then 35 double unders, etc.  Try to
      stick with the same weight for all reps of ground to overhead.