5/31/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  BB Clean Grip Deadlift
      1 set x 4 reps at 70% of Clean 1RM
      1 set x 4 reps at 80%
      1 set x 4 reps at 90%
      1 set x 4 reps at 95%
      1 set x 4 reps at 100%
      PAUSE for one second on the way up, when the barbell
      is at mid-shin.  That is right after the barbell breaks
      contact with the floor.  

#2  This is one round.  Do as many reps as you can of each exercise
      in one minute, then rest for one minute, then move on to the 
      next exercise.

      DB Pushup to DB Row 
      Unweighted BB Squat Jumps
      45 lb Plate Overhead Walk
      Cable Row
      Plate Pull
      Burpee Pullup