1/9/17

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

#1  BB Hang Clean + Front Squat + Jerk
      2 sets x (2 + 2 + 2) reps at 70% of Clean 1RM
      One set is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat
      Set 1 - 10 reps at 90% of your top weight for the day
      Set 2 - 10 reps at your top weight
      Set 3 - 10 reps back down at 90% of your top weight for the day
      Top weight should be heavy, but not maximal, set of 10 reps.  There will be 10's today,
      on Jan. 15th, and on Jan. 21st.  The goal is to go heavier each time and try to hit
      a PR set of 10 on the 21st.  For example, if your best set of 10 reps in the back squat
      is 245 lbs, then your top set of squats might look like this over the next three squat days:
      1/9/17 - top weight is 230 for 10 reps
      1/15/17 - top weight is 240 for 10 reps
      1/21/17 - top weight is 250 for 10 reps

#3  BB Clean Grip Deadlift
      Work up to a heavy, but not maximal, set of 10 reps.  No drop sets.  Same idea as
      the squats.  There will be 10's today, the 15th, and 21st.  Try to add weight on the
      15th and 21st.  Hopefully hitting a PR set of 10 reps on the 21st.

#4  In 8 minutes, do as many rounds as you can of:
      BB Thruster - 6 reps with a 2 second PAUSE at the top of each rep
      Strict Pullup - 6 reps
      DB Incline Bench Press - 12 reps
      BB Row - 12 reps