12/7/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like before you start #1.
      Set 1 - Do as many reps as you can at 90% of Bench Press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.
      Set 2 - Do as many reps as you can at 85% of Bench Press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.  

      Rest between Set 1 and Set 2.  

#2  Do 2 rounds of:
      Plank - 1 minute (elbows and toes)
      BB Clean Grip Deadlift - 6 reps at 100% of Clean 1RM
      DB Lateral Raise - 12 reps
      Cable Row - 18 reps
      Hand Release Pushup - 24 reps
      REST - 1 minute
      Plank - 1 minute (elbows and toes)
      BB Ground to Overhead - 6 reps
      BB Row - 12 reps
      DB Incline Bench Press - 18 reps
      Double Under - 24 reps

      Rest one minute between rounds.  

#3  BB Bench Press + Negatives
      1 set x 10 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter count for you, and help you rerack the weight after each set.