11/10/16

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      4 sets x (2 + 2 + 2 reps) at 65% of clean 1RM
      One set = 2 hang cleans, then 2 front squats, then 2 jerks

#2  BB Back Squat
      Figure out a target weight for a max set of 8 reps, then do 3 sets.
      Set 1 - 8 reps at 90% of your target weight for an 8 Rep Max
      Set 2 - 8 Rep Max
      Set 3 - 8 reps at same weight as Set 1
      So for example, if you are shooting for 8 reps at 250 lbs, your first set would be
      at 225 for 8, then go for 250 lbs for 8 reps, then the third set go back down to
      225 for 8 reps.  

#3  Do 5 rounds of:
      BB Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      BB Standing Shoulder Press - 5 reps
      Burpee - 9 reps
      Double Under - 18 reps

      This is continuous work.