4/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Clean Grip Row - 8 reps

#1  BB Back Squat - We are going for a 1 Rep Max here
      Do as many warmup sets and reps as you like.  The sets that count are:
      5 reps at 60% of 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Then do singles above 80%, until you hit a 1 Rep Max.
      Rest between sets.  We will post results.

#2  BB Clean and Power Jerk
      Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 2 reps at 65% of clean 1RM
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      1 set x 1 rep at 80%
      2 sets x 1 rep at 85%

      Rest between sets.  

#3  On EVEN minutes, do 12 reps of 24" Box Jump
      On ODD minutes, do 12 reps of American Kettlebell Swing

      When you are not doing box jumps or kettlebell swings, you are doing
      burpees.  You are done when you have completed 50 burpees.  

      Results for BB Back Squat 1 Rep Max:
      Carlo Anguiano - 360 lbs
      Rob Tijerina - 310 lbs
      Don Starr - 265 lbs
      Scott Johnson - 285 lbs