4/14/15

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

#1  BB Back Squat 
      5 sets x 5 reps with a 2 second PAUSE at the bottom of only the FIRST rep
      of each set.  Start with a weight you can easily manage and then add
      weight by feel.  Don't go heavier than 75% of your back squat 1RM.

#2  Do a set every minute, on the minute, for 24 total sets.

      For the first 8 sets (minutes 0-7):
      EVEN minutes - BB Clean + Split Jerk - 3 reps at 65% of clean 1RM
      ODD minutes - 24" Box Jump - 6 reps

      For the middle 8 sets (minutes 8-15):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes - 30" Box Jump - 4 reps

      For the last 8 sets (minutes 16-23):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes - 36" Box Jump - 2 reps

      No touch and go reps.  Reset your start position on sets with 2 or more reps.
      If you don't have different height boxes, one simple way to add height is to 
      add bumper plates on top of the box.