3/7/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Work up to a heavy single.  No drop sets.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Air Squat - 25 reps, then BB Row - 10 reps (65% Clean 1RM)
      2:00 - Unweighted BB Thruster - 15 reps, then Cable Row - 15 reps
      4:00 - Deadlift - 5 reps (100% Clean 1RM) then Hand Release Pushup - 25 reps

      Round 2 starts at 6:00.
      Round 3 starts at 12:00. 

#3  BB Bench Press (1.5 REP)
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start with a weight you know you can do for 8 reps.  Try to add weight each set.