2/5/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Work up to a max set of 10 reps.  Then subtract 10% and do 2 more 
      sets x 10 reps.  Warming up for your max set attempt, do sets of about
      3-5 reps.  Don't do 10s for every warmup set.  You want to be warmed up
      but still somewhat fresh for the max set of 10.
      Rest between all sets.

#2  This is continuous work:
      DB Thruster      14-12-10-8-6-4-2 reps
      Pullup                 2-4-6-8-10-12-14 reps

      Do 14 thrusters, then 2 pullups, then 12 thrusters, then 4 pullups, etc.

#3  BB Floor Press      4 sets x 6 reps
      Do the first set at 60% of your bench press 1RM and then try to add weight
      each set.