3/21/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do a set every minute, on the minute, for 20 sets.
      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Jerk (power or split) - 2 reps (70% of clean 1RM)
      ODD minutes - Unweighted BB Squat Jump - 10 reps

      For the last 10 sets (minutes 10-19):
      EVEN minutes - BB Clean and Jerk (power or split) - 1 rep (80% of clean 1RM)
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      Don't go straight from an empty BB to 70%.  Do some warmups at 50% and
      60% before you start #1.

#2  BB Back Squat 
      Work up to a max set of 4 reps.  Then take off 10% and do 2 more sets x 4 reps.
      Rest between all sets.

#3  BB Clean Grip Deadlift
      1 set x 6 reps at 100% of clean 1RM
      1 set x 6 reps at 105%
      1 set x 6 reps at 110%
      1 set x 6 reps at 115%