2/18/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Clean Grip Row - 15 reps

#1  Cable Row + Negatives
      1 set x 10 reps + 1 Negative Rep
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep
      
      Try to add weight each set.  
      For each of the Negative Reps, take 10 seconds to lower the weight.

#2  Start a timer.
      On EVEN minutes, do 3 reps of BB Row at 70% of Clean 1RM
      On ODD minutes, do 2 reps of BB Power Clean at 60% of Clean 1RM

      When you are not doing Rows or Cleans, do:
      Air Squat - 20 reps
      DB Incline Bench Press - 20 reps
      Burpee - 20 reps
      24" Box Jump - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps