7/20/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      PAUSE for one second at mid-shin on the clean, on the way up.
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 2 reps at 80% of Clean 1RM
      4 sets x 1 rep at anything heavier than 80%

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at 100% of your goal weight for today (heavier than 7/14/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#3  This is 5 rounds.
      R1 - 0:00 - BB Row-10 reps, DB Inc Bench Press-14 reps, Goblet Squat-18 reps
      R2 - 3:00 - BB Row-12 reps, DB Inc Bench Press-16 reps, Goblet Squat-20 reps
      R3 - 6:00 - BB Row-14 reps, DB Inc Bench Press-18 reps, Goblet Squat-22 reps
      R4 - 9:00 - BB Row-16 reps, DB Inc Bench Press-20 reps, Goblet Squat-24 reps
      R5- 12:00- BB Row-18 reps, DB Inc Bench Press-22 reps, Goblet Squat-26 reps