7/5/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - We are going for a 1 Rep Max
      Starting with a light weight, and then adding weight each set, do
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, then as many sets of 1 rep as you
      need to reach a 1RM.  We will post results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post results.

#3  Start a timer.
      At 0:00 - Prisoner Squat - 20 reps, then 15 reps of BB Row
      At 2:00 - Prisoner Squat - 22 reps, then 13 reps of BB Row
      At 4:00 - Prisoner Squat - 24 reps, then 11 reps of BB Row
      At 6:00 - Prisoner Squat - 26 reps, then 9 reps of BB Row
      At 8:00 - Prisoner Squat - 28 reps, then 7 reps of BB Row

      Results for pullup 1RM and max reps strict unweighted pullup:
      Scott Johnson - 130 lbs and 26 reps