3/24/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press 

      5 sets x 3 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.

#2  Start  a timer:

      At 0:00   - Do 5 reps of Standing BB Shoulder Press AND 20 Burpees
      At 2:00   - Do 5 reps of BB Push Press AND 20 Hand Release Pushups
      At 4:00   - Do 5 reps of BB Power Jerk AND 20 reps of DB Incline Press
      At 6:00   - Do 5 reps of Standing BB Shoulder Press AND 15 Burpees
      At 8:00   - Do 5 reps of BB Push Press AND 15 Hand Release Pushups
      At 10:00 - Do 5 reps of BB Power Jerk AND 15 reps of DB Incline Press

#3  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:
  
      1 set x 3 reps at 75% of back squat 1RM
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%
      4 sets x 1 rep at 90% or above

      Rest between sets.