7/13/15

I will be out of the country for the next 9 days with limited internet, so I am posting several workouts ahead.

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

#1  Power Clean + Front Squat + Push Press
      5 sets of 2 + 2 + 2
      (2 power cleans + 2 front squats + 2 push presses)
      Start with a light weight and then add weight by feel.  

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift
      When you are not doing deadlifts, do:
      Prisoner Squat - 60 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      Weight for deadlift is 100% of clean 1RM.
      Finish all the prisoner squats before you move on to the swings, then finish
      all the swings before you move on to the burpees.  You are done when you
      finish all 20 burpees.