3/22/17

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 Clean and Jerk (power or split)
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 2 reps at 70% of Clean 1RM

#2  BB Back Squat
      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 at 90%

      Top weight for today should be heavier than your top weight from 3/16.  Weight
      will go up again on 3/22.

#3  BB Clean Grip Deadlift
      Work up to one heavy set x 8 reps.  No drop sets.  Weight should be heavier than
      3/16.  Weight will go up again on 3/22.

#4  Start a timer.
      EVEN minutes, do 8 reps of Cable Row at 100 lbs
      ODD minutes, do 8 reps of 24" Box Jump

      When you are not doing cable rows or box jumps, do:
      Burpee - 40 reps
      Double Under - 80 reps

      You are done when you have completed all 40 burpees and all 80 double unders.
      You can break up the burpees and double unders however you like.  Any order,
      any combination.