8/1/17

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Jerk (power or split) - 5 reps

#1  BB Clean and Jerk (power or split)
      Do as many warmup reps and sets as you like, then do:
      1 set x 2 reps at 82.5% of Clean 1RM
      4 sets x 1 rep at anything above 82.5%

#2  BB Back Squat 
      There will be triples today, August 7th, and August 13th.
      Shoot for a moderately heavy triple today, then heavier on August 7th,
      then hopefully a PR triple on August 13th.
      For today, do as many warmup reps and sets as you like, then do:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at your goal weight for today
      Sets 3, 4, and 5 - 3 reps back down at 90%

#3  This is 2 rounds.  For each exercise, do as many reps as you can in 45 seconds,
      then rest 45 seconds, then move on to the next exercise.  Rest between rounds
      is also 45 seconds.

      Air Squat
      BB Inverted Row
      Plank (elbows and toes)
      24" Box Jump
      Sledgehammer VS Tire (switch sides at 22 or 23 seconds)
      Plate Pull (go as far as you can in 45 seconds)