4/5/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)

#1  BB Bench Press - We are going for a 1 Rep Max here.
  
      5 reps at 60% of bench press 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Do single reps at anything above 80%, adding weight until you hit
      a 1 Rep Max.  We will post results.  

#2  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 all 6 rounds.

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

#3  BB Front Squat - We are going for a 1 Rep Max here.

      5 reps at 60% of front squat 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Do single reps at anything above 80%, adding weight until you hit
      a 1 Rep Max.  We will post results. 

      Results for Bench Press 1RM (first #) and Front Squat 1RM (second #):
      Don Starr - 225 lbs, 225 lbs
      Carlo Anguiano - 325 lbs, 290 lbs
      Scott Johnson - 240 lbs, 270 lbs