7/14/17

Warmup - 
      Air Squat - 2 sets x 15 reps
      Squat Jump - 2 sets x 10 reps
      24" Box Jump - 2 sets x 5 reps

#1  Depth Jumps      6 sets x 3 reps
      Set up 2 boxes (an 18" box and a 24" box) about 3' apart.
      Step off the 18" box, land between the boxes, and immediately jump
      up onto the 24" box.  After the first set, add height by feel to the 24" box.

#2  Power Clean
      4 sets x 3 reps
      Do the first set at 60% of Clean 1RM, then try to add weight each set.

#3  BB Back Squat 
      There will be 5's today, July 20th, and July 26th.  Shoot for a moderate 5
      today, then heavier on July 20th, and then a 5 Rep Max on July 26th.
      For today, do as many warmup sets and reps as you like, then:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at your goal weight for today
      Set 3 + Set 4 - 5 reps back down at 90%

#4  This is 3 rounds.
      For Round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For Round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps

      For Round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      Rest as needed between rounds.