4/5/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      Unweighted BB Front Squat - 5 reps
      Pushup - 15 reps (not hand release)

#1  BB Bench Press 
      1 set x 10 reps + 1 Negative
      1 set x 8 reps + 1 Negative
      1 set x 6 reps + 1 Negative
      1 set x 4 reps + 1 Negative
      1 set x 2 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.  Then have your
      spotter help you rerack the barbell.

#2  This is 5 rounds.
      BB Rack Press                     2-4-6-8-10 reps (use the same weight all 5 rds)
      BB Clean Grip Deadlift      5 reps each round at 100% of clean 1RM
      Hand Release Pushup         20-18-16-14-12 reps
      Prisoner Squat                     30 reps each round

      Rest 1 minute between rounds.  
      For the rack press, do 2 reps the first round, 4 reps the second round, etc.
      For the pushups, do 20 reps the first round, 18 reps the second round, etc.