4/11/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup  - 10 reps
      Air Squat - 15 reps

#1  Run 50 meters x 10 reps

      Effort level for the 10 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3,
      80% for rep 4, 90% for rep 5, then 100% for reps 6 - 10.  

#2  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure
      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure
                  If you get less than 10 reps on Set 1, subtract 50 lbs and go to failure

      Do as many warmup reps and sets as you like before you start Set 1.  And you
      can definitely use less weight than 225 lbs for Set 1.  As an example, if you do
      the first set with 155 lbs and you get 8 reps, you would then drop to 105 lbs and
      go to failure on the second set.  If you get 12 reps at 155, you would increase to
      205 lbs for Set 2.  Rest between sets.  We will post results.

#3  Do 2 rounds of:

      BB Rack Press (60% of bench press 1RM)
      Hand Release Pushup 
      Goblet Squat
      EZ Curl Bar Nosebreaker
      DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 45 seconds, then rest for
      45 seconds, then move on to the next exercise.  Your only rest between rounds 1 
      and 2 is the 45 seconds of rest after the DB Incline Bench Press.

      Results for #2:
      Scott Johnson - 225 lbs x 2 reps, 175 lbs x 12 reps
      Don Starr - 225 lbs x 2 reps, 175 lbs x 15 reps
      Joe Richardson - 225 lbs x 4 reps, 175 lbs x 15 reps
      Troy Etheredge - 225 lbs x 12 reps, 275 lbs x 1 rep
      Carlo Anguiano - 225 lbs x 15 reps, 275 lbs x 5 reps