2/14/17

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 is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat - Top weight for today should be heavy, but not maximal,
      set of 3 reps
      Set 1 - 3 reps at 90% of your top weight for today
      Set 2 - 3 reps at your top weight
      Set 3 and Set 4 - 3 reps back down at 90%

      There will be triples today, 2/20, and 2/26.  The goal is to add weight on
      the 20th and then hit a PR set of 3 reps on the 26th.  

#3  BB Clean Grip Deadlift
      Work up to 1 heavy, but not maximal, set of 3 reps.  No drop sets.
      Weight should increase on 2/20, then going for a PR set of 3 reps on 2/26.

#4  Do 5 rounds of:
      BB Inverted Row - 8 reps
      DB Incline Bench Press - 8 reps
      Unweighted BB Jump Squat - 8 reps

      Rounds begin at 0:00, 1:30, 3:00, and 4:30, and 6:00