9/29/16

Warmup - 
      Air Squat - 2 sets x 15 reps, then
      Squat Jumps - 2 sets x 10 reps, then
      24" Box Jump - 2 sets x 5 reps

      For the squat jumps, you are essentially doing air squats, then jumping 
      straight up on each rep as you come back toward the start position.  

#1  Depth Jumps      6 sets x 3 reps
      Set up 2 boxes (an 18" box and a 24" box) about 3' apart.
      Step off the 18" box, land between the boxes, and immediately jump up
      onto the 24" box.  After the first set, add height by feel to the 24" box.

#2  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.  No drop sets.

#4  This is 3 rounds.
      For round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps
  
      For round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      Rest as needed between rounds.  
      You can go lighter or heavier than the recommended weights, but whatever
      weight you start with, try to go heavier for round 2, then heavier again for  
      round 3.