12/11/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Behind the Neck Standing Shoulder Press - 10 reps
      Clean Grip Row - 15 reps

#1  This is continuous work:
      Goblet Squat      20-18-16-14-12-10 reps
      Toes to Bar         4-6-8-10-12-14 reps

      Do 20 goblet squats, then 4 toes to bar, then 18 goblet squats, then
      6 toes to bar, etc.

#2  BB Split Jerk
      3 sets x 2 reps, both reps you PAUSE for 2 seconds in the bottom of the dip
      3 sets x 2 reps, PAUSE on the first rep, regular tempo on the second rep
      3 sets x 2 reps, both reps are regular tempo

      Try to keep a vertical torso on your dip and drive. 

#3  EZ Curl Bar Nosebreaker
      1 set x 20 reps, 1 set x 15 reps, 1 set x 10 reps
      Go as heavy as you can.