2/22/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Air Squat - 15 reps

#1  BB Bench Press WITH BANDS and a 2 second PAUSE at the bottom

      1 set x 6 reps
      1 set x 5 reps 
      1 set x 4 reps 
      1 set x 3 reps 
      1 set x 2 reps
      1 set x 10 reps

      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.  

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

      3 reps at 75% of front squat 1RM
      3 reps at 80%
      2 reps at 85%
      2 reps at 87%
      1 rep at 90%
      1 rep at 90%

      Rest between sets.  

#3  This is 6 rounds.

      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under - 20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, 2 reps of BB Bench then rest 1 min
      For round 2, do 18 pushups, 20 double unders, 4 reps of BB Bench then rest 1 min
      Continue the pattern until you complete the 6 rounds.

      Try to stick with the same weight for bench press for all 6 rounds.