2/26/17

Warmup - Do one round of:
      Air Squat - 10 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Lateral Raise - 10 reps
      Squat Jump - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Squat Jump - 10 reps

#1  BB Clean and Jerk
      Do as many warmup sets and reps as you like.  The sets that count are:
      10 sets x 1 rep at 70% of Clean 1RM or heavier

#2  BB Back Squat - Trying to hit a 3 Rep Max
      Do as many warmup reps and sets as you like.  The sets that count are:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at goal weight for today
      Sets 3 and 4 - 3 reps back down at 90%

#3  BB Clean Grip Deadlift - Trying to hit a 3 Rep Max
      Work up to a max set of 3 reps.  No drop sets.

#4  This is 5 rounds.
      R1-Hand Release Pushup-18 reps, DB Row-10 reps each side, Goblet Squat-26 reps
      R2-Hand Release Pushup-20 reps, DB Row-10 reps each side, Goblet Squat-24 reps
      R3-Hand Release Pushup-22 reps, DB Row-10 reps each side, Goblet Squat-22 reps
      R4-Hand Release Pushup 24 reps, DB Row-10 reps each side, Goblet Squat-20 reps
      R5-Hand Release Pushup 26 reps, DB Row-10 reps each side, Goblet Squat-18 reps

      Rounds start at 0:00, 3:00, 6:00, 9:00, and 12:00.