3/28/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters (effort level-R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)

#1  Run 25 meters at 100% effort level, every minute, on the minute, for 8 reps

#2  BB Back Squat
      Going for a max set of 8 reps today.  Trying to go heavier than 3/22.
      Do as many warmup reps and set as you like.
      The sets that count are:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight
      Set 3 - 8 reps back down at 90% of your goal weight

#3  BB Clean Grip Deadlift
      Work up to one heavy set x 8 reps.  Going for an 8 Rep Max. 
      No drop sets.

#4  This is up to 5 rounds.
      Round 1 looks like this:
      0:00 - BB Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For Round 2, add 2 reps to each exercise (BB Inverted Row - 12 reps, 
      Hand Release Pushup - 14 reps, Goblet Squat - 16 reps)

      Add 2 reps to each exercise every round until you either fail to complete the 
      required number of reps before the start of the next round, or you 
      complete 5 rounds.  Round 2 starts at 3:00, round 3 starts at 6:00, etc.