7/31/16

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  This is 20 total sets.  (10 sets of back squats and 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 on the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#2  BB Clean Grip Deadlift
      Work up to a 5 Rep Max

#3  This is 5 rounds.
      R1 - 0:00 - 10 reps BB Row, 14 reps DB Incline Bench Press, 18 Goblet Squats
      R2 - 3:00 - 12 reps BB Row, 16 reps DB Incline Bench Press, 20 Goblet Squats
      R3 - 6:00 - 14 reps BB Row, 18 reps DB Incline Bench Press, 22 Goblet Squats
      R4 - 9:00 - 16 reps BB Row, 20 reps DB Incline Bench Press, 24 Goblet Squats
      R5 - 12:00 - 18 reps BB Row, 22 reps DB Incline Bench Press, 26 Goblet Squats

      #3 is done when you complete all 5 rounds, or you can't complete the required
      reps before the start of the next round.