3/16/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Cable Row - 12 reps (light weight)
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Back Squat
      Looking to hit a somewhat heavy, but not maximal, set of 8 reps.
      There will be sets of 8 reps today, 3/22, and 3/28.  Trying to go heavier
      each time, with hopefully a PR set of 8 reps on the 28th.  So pick a 
      goal weight for today, then after as many warmup reps and sets
      as you like:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

#2  BB Clean Grip Deadlift
      Similar to back squats, there will also be sets of 8 reps on 3/22, and 3/28.
      But there are no drop sets for the deadlifts.  
      Do as many warmup sets and reps as you like.  Work up to a somewhat heavy,
      but not maximal, set of 8 reps.

#3  Working with a partner.  Only one partner is working at a time.
      Partners will alternate exercises.  Partner A will do the first exercise,
      Partner B will do the second exercise, Partner A will do the third exercise, etc.
      In 15 minutes, do as many rounds as you can of:
      
      Run 100 meters with a 50 lb DB
      BB Inverted Row - 12 reps
      Plate Pull - 40 feet
      DB Incline Bench Press - 16 reps
      Air Squat - 24 reps