10/24/16

Warmup - Do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position.
      4 sets x 3 reps at 75% of Clean 1RM
      With the BB in the front rack position, dip, drive, then PAUSE for 2 seconds
      when you receive/catch the barbell, before you stand all the way up.

#2  Do 6 rounds of:
      Seated DB Shoulder Press      2-4-6-8-10-12 reps
      Tire Flip Jump Through        4 reps each round
      BB Clean Grip Row                4 reps each round at 65% of Clean 1RM

      This is continuous work.  For round 1, do 2 presses, 4 tire flip jump throughs,
      and 4 rows.  For round 2, do 4 presses, 4 tire flip jump throughs, and 4 rows.
      Continue this pattern until you complete all 6 rounds.  

      For the tire flip jump through, 1 rep equals flipping the tire, then jumping
      with both feet, into the center of the tire, and out to the far side of the tire.
      Then turn around and begin the next rep.