7/29/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 9 reps
      Unweighted BB Front Squat - 6 reps
      Pushup - 15 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then do:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - Trying to hit a 5 Rep Max (heavier than 7/23/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#2  This is 5 rounds:
      BB Rack Press                     2-4-6-8-10 reps (use the same weight all 5 rds)
      BB Clean Grip Deadlift      4 reps each round at 100% of Clean 1RM
      Hand Release Pushup         20-18-16-14-12 reps
      Air squat                              25 reps each round

      Rest 1 minute between rounds.
      For the rack press, do 2 reps the first round, 4 reps the second round, etc.
      For the pushups, do 20 reps the first round, 18 reps the second round, etc.