4/9/17

Warmup - Do one round of:
      Air Squat - 15 reps
      DB Incline Bench Press - 10 reps (light weight)
      DB Row - 5 reps per side (light weight)
      Jump Squat - 10 reps
      DB Incline Bench Press - 10 reps (light weight + 10 lbs)
      DB Row - 5 reps per side (light weight + 10 lbs)
      24" Box Jump - 5 reps

#1  Box Jump
      5 sets x 3 reps
      First set that counts is at 30" and then try to add height each set.

#2  BB Back Squat
      Going for a heavy, but not maximal, set of 4 reps.
      Go heavier than 4/3/17.  Pick a goal weight for today,
      then after as many warmup sets and reps as you like:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Set 3 - 4 reps at 90%
      Set 4 - 4 reps at 90%

#3  BB Clean Grip Deadlift
      Do as many warmups sets and reps as you like.
      Work up to a heavy set of 4 reps.  Go heavier than 4/3/17.
      No drop sets.  

#4  Do one round of:
      BB Thruster - 5 reps (135 lbs, 2 second PAUSE at the TOP of each rep)
      Hand Release Pushup - 15 reps
      Cable Row - 25 reps
      Double Under - 35 reps
      Air Squat - 45 reps
      REST 2 minutes
      Air Squat - 45 reps
      Double Under - 35 reps
      Cable Row - 25 reps
      Hand Release Pushup - 15 reps
      BB Thruster - 5 reps (135 lbs, 2 second PAUSE at the TOP of each rep)