7/1/15

Warmup:  With an unweighted BB, do 2 rounds of:
      Behind the Neck Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat - We are going for a 1 Rep Max 
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      At 80% and above, all sets are 1 rep.  Keep adding weight until you hit 
      your 1 Rep Max.  We will post results.

#2  BB Power Clean + Power Jerk - 5 sets x 2 reps
      One set = 1 rep clean + jerk, reset, then 2nd rep clean + jerk)
      Start at 50% of your clean 1RM.  Add weight by feel, and work up to a
      heavy double.

#3  Do 1 set of:

      BB Thruster - 5 reps (2 second PAUSE at the TOP of each rep)
      Pullup - 15 reps
      Goblet Squat - 25 reps
      Hand Release Pushup - 35 reps
      Air Squat - 45 reps
      Double Under - 55 reps
      Air Squat - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps
      BB Thruster - 5 reps (2 second PAUSE at the TOP of each rep)

      Results for BB Back Squat 1RM:
      Carlo Anguiano - 375 lbs
      Joe Richardson - 305 lbs