2/13/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  This is 4 rounds.  Start with 55% of your clean 1RM and then try to add 
      weight each round.
      Rounds 1 + 2 look like this:

      BB Clean Grip Deadlift - 2 reps 
      Hang Clean - 2 reps 
      Clean (from floor) - 2 reps
      Split Jerk - 2 reps

      For rounds 3 + 4, just 1 rep of each exercise.  Add weight by feel.
      After round 4, do:

      BB Clean + Split Jerk      4 sets x 1 rep at 75% (or heavier) of clean 1RM 

      Rest between all rounds and sets.  

#2  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all
      the pullups and then move on to the pushups, you can do some of each every
      minute, whatever you want to do.  You are done when you complete all 50
      pullups and all 100 hand release pushups.  Pullups can be strict or kipping.  

#3  BB Back Squat with a 3 second PAUSE at the bottom of each rep.
      Do as many warmup reps and sets as you like.  The sets that count are:

      4 sets x 3 reps at 65% or heavier of back squat 1RM.  Go up in weight each set
      if you can.  Rest between sets.