5/15/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Standing Shoulder Press - 5 reps
      Clean Grip Row - 10 reps
      Jump Squat - 5 reps (barbell is across your traps)

      Then do 4 sets of BB Back Squat:
      5 reps at 40%, 5 reps at 50%, 3 reps at 60%, 3 reps at 65%
      PAUSE for 2 seconds on the 1st rep of each set.

#1  Start a timer.  This is 20 total sets (10 sets of squats, 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes - Box Jump

      For the squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo for the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6 and 7 - 2 reps and add height to the box
      For sets 8, 9 and 10 - 1 rep and add height to the box again

#2  Do one round of:
      BB Clean Grip Deadlift - 5 reps
      Pullup - 5 reps
      Double Under - 50 reps
      BB Clean Grip Deadlift - 4 reps
      Pullup - 6 reps
      Double Under - 40 reps
      BB Clean Grip Deadlift - 3 reps
      Pullup - 7 reps
      Double Under - 30 reps
      BB Clean Grip Deadlift - 2 reps
      Pullup - 8 reps
      Double Under - 20 reps
      BB Clean Grip Deadlift - 1 rep
      Pullup - 9 reps
      Double Under - 10 reps

      Weight for deadlift is 100% of Clean 1RM