5/29/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 12 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.

#2  Start a timer:
      At 0:00 - 5 reps of Standing BB Shoulder Press AND 20 Hand Release Pushups
      At 2:00 - 5 reps of BB Push Press AND 20 reps of DB Incline Bench Press
      At 4:00 - 5 reps of BB Power Jerk AND 20 reps of Wall Ball to a 10' target
      At 6:00 - 5 reps of Standing BB Shoulder Press AND 15 Hand Release Pushups
      At 8:00 - 5 reps of BB Push Press AND 15 reps of DB Incline Bench Press
      At 10:00 - 5 reps of BB Power Jerk AND 15 reps of Wall Ball to a 10' target

#3  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM