5/3/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps
      DB Reverse Fly - 12 reps
      Air Squat - 9 reps
      Jump Squat - 6 reps
      Squat Box Jump - 3 reps to an 18" box

#1  Depth Jump - 5 sets x 3 reps
      Set up an 18" box and a 24" box, about 3 feet apart.
      Step off the 18" box, land with both feet on the ground and immediately
      jump up onto the 24" box.  Try to limit the ground contact time.
      Start at 24" and try to add height each set.

#2  BB Back Squat - Going for a 2 Rep Max today
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 2 reps at 90% of 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 - Going for a 2 Rep Max today
      Do as many warmup reps and sets as you like.
      Work up to a 2 Rep Max.  No drop sets.

#4  This is 6 rounds:
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do B, C, D, E and F
      Round 3 - Do C, D, E and F
      Round 4 - Do D, E an F
      Round 5 - Do E and F
      Round 6 - Do F

      A) Double Under - 60 reps
      B) Air Squat - 30 reps
      C) Hand Release Pushup - 20 reps
      D) American Kettlebell Swing - 15 reps
      E) BB Row - 12 reps
      F) Burpee - 10 reps

      Rest as needed between rounds.