1/12/16

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press (no pause)
      Set 1 - 225 lbs to failure
      Set 2 - If you get 10 or more reps for Set 1, add 50 lbs and go to failure
                 If you get less than 10 reps for Set 1, subtract 50 lbs and go to failure

      Do as many warmup sets and reps as you like before you start Set 1.  And you 
      can use less than 225 lbs for Set 1.  As an example, if your first set is 185 lbs
      and you get 8 reps, you would drop to 135 lbs and go to failure on the second set.
      If you get 12 reps on your first set, for example, you would go from 185 to 235 for
      your second set.  Rest between sets.

#2  Do 4 rounds of:
      BB Ground to Overhead - 5 reps
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 20 reps
      REST - 2 minutes  

      For the ground to overhead, with good posture, getting the BB from the floor
      to locked out overhead is 1 rep.  These can be touch and go.