4/2/16

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  Do 5 rounds of:
      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean and Jerk - 1 rep (you can do power or split jerk)

      Do as many warmups as you like.  The first round that counts is at 
      65% of clean 1RM.  After the hang clean, dump the weight, then do
      the clean and jerk from the floor.  Try to add weight each round.  

#2  BB Clean Pulls
      1 set x 3 reps at 95% of clean 1RM
      1 set x 3 reps at 100%
      1 set x 3 reps at 105%
      1 set x 3 reps at 110%
      1 set x 3 reps at 115%

#3  Start a timer.  This is 20 total sets (10 sets of squats, 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of back squat 1RM
      ODD minutes - Box Jump

      For the squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo for the second rep

      For the first 4 sets of box jump - 3 reps at 30 inches
      For sets 5-7 - 2 reps and add height to the box
      For sets 8-10 - 1 rep and add height to the box again

#4  In 5 minutes, do as many rounds as you can of:
      Toes to Bar      5-7-9-11 reps....
      Goblet Squat   5-7-9-11 reps....

      Do 5 reps of each exercise for the first round, 7 reps the second round, 
      9 reps the third round, etc. until you reach 5 minutes.