1/19/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  BB Clean Grip Deadlift - 5 sets x 3 reps
      Normal tempo on the way up, 5 seconds on the way down.
      Start with 90% of your clean 1RM and then try to add weight each set.

#2  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict pullups.
      You pick the number of reps for the first minute, then add one rep 
      per minute until you fail to complete the required number of reps
      before the start of the next minute OR you complete 8 rounds.  For
      example, if you start with 7 reps for the first minute, you would be
      finished when you complete the round of 14 reps.  Try to pick a 
      starting number that allows you to get through at least 5 rounds
      and hopefully all 8.

#3  This is 14 total sets (7 sets of 100 meter run, and 7 sets of burpees)
      On EVEN minutes, run 100 meters in less than 20 seconds.
      On ODD minutes, do 7 burpees.