8/22/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Work up to a heavy single.
      No drop sets.

#2  This is 4 rounds.
      Round 1 looks like this:
      0:00 - Run 150 meters
      1:00 - Back Squat - 10 reps at 45% of Back Squat 1RM
      2:00 - Toes to Bar - 10 reps, then Hand Release Pushups for the remainder
                                        of the minute

      Round 2 starts at 4:00.
      Round 3 starts at 8:00.
      Round 4 starts at 12:00.

#3  BB Bench Press + Negatives
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep

      Take 10 seconds to lower the weight on the negative reps.  Have a spotter
      watch the clock for you and then help you rerack the weight.  Try to add
      weight each set.