2/1/15

I am posting this workout early.  I will be out of town this weekend.

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 sets x 3 reps at 62% of Back Squat 1RM, or heavier.  Try to add weight
      each set.  Rest between sets.

#2  BB Clean and Split Jerk - Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go reps.  Reset your starting
      position for every rep.

#3  In 9 minutes, do as many quality rounds as you can of:

      BB Deadlift - 3 reps at 100% of clean 1RM (these can be touch and go)
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps