4/21/17

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 50 meters - 5 reps at 100% effort

#2  BB Back Squat 
      Shooting for a heavy, but not maximal, set of 2 reps.
      There will be sets of 2 reps today, 4/27/17, and 5/3/17.
      Try to go heavier each time, with hopefully a PR set of 2 reps on 5/3.
      So pick a goal weight for today, then after as many warmup sets and reps
      as you like:
      Set 1 - 2 reps as 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3 and 4 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift
      Similar to back squats, there will be sets of 2 reps today, on 4/27/17, and 5/3/17.
      But there are no drop sets for the deadlifts.
      For today, work up to a somewhat heavy set of 2 reps.
      Let's be smart on these heavy deadlifts.  Butt down, chest up, and if you
      can't maintain good posture throughout the lift then the weight is TOO HEAVY.  
      I would much rather you do a lighter weight with good technique than a heavy
      weight with poor technique.  

#4  In 12 minutes, with a partner, do as many rounds as you can of:
      Air Squat - 18 reps
      Burpee - 12 reps
      Hand Release Pushup - 15 reps
      BB Rack Press - 6 reps
      BB Row - 6 reps 

      Use the same weight for the Rack Press and BB Row

      Only one partner is working at a time and you alternate exercises.
      So Partner A does the Air Squats, then Partner B does the Burpees, 
      Partner A does the Pushups, Partner B does the Rack Presses, Partner
      A does the Rows, Partner B does the Air Squats, etc.