4/15/17

Warmup - Do 2 sets x 15 reps of Air Squats, then
with an unweighted BB, do 1 round of:
      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)
      PAUSE with the bar at mid-shin for ONE SECOND on each rep
      (So you are pausing right after you separate the bar from the floor)
      4 sets x 2 reps at 75% of Clean 1RM
      (One set is clean + jerk, then clean + jerk)

#2  BB Back Squat 
      Going for a 4 Rep Max.  Try to go heavier than 4/9/17.
      Do as many warmup sets and reps as you like.  The sets that count are:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight
      Set 3 - 4 reps at 90%
      Set 4 - 4 reps at 90%

#3  BB Clean Grip Deadlift
      Going for a 4 Rep Max.  Try to go heavier than 4/9/17.
      Do as many warmup reps and sets as you like.  No drop sets.

#4  In any order, in any combination, do:
      Goblet Squat - 40 reps
      Hand Release Pushup - 40 reps
      DB Row - 40 reps each side
      Medicine Ball Wall Ball - 40 reps
      DB Shrug - 40 reps
      Burpee - 40 reps

      This is continuous work.  You can do these exercises in any order and you
      can break up the reps in any way you like.