1/21/17

Warmup - With an unweighted BB, do one round of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Push Press - 5 reps
      Front Squat - 10 reps
      Jerk - 5 reps (power or split)

#1  BB Clean and Jerk
      10 sets x 1 rep at 70% of clean 1RM

#2  BB Back Squat 
      Set 1 - 10 reps at 90% of your goal weight for the day
      Set 2 - Going for a 10 rep max (goal weight for the day)
      Set 3 - 10 reps back down at 90%

#3  BB Clean Grip Deadlift
      Work up to a 10 Rep Max.  No drop sets.

#4  Do 4 rounds of:
      Strict Unweighted Pullup - X reps
      DB Reverse Fly - 12 reps
      Plank - 60 seconds
      REST - 60 seconds

      You pick the number of reps for the pullups.  Make it a number that
      is challenging but you can hit the same number of reps in each of the
      4 rounds.