8/4/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press
      There will be triples today, August 10th, and August 16th.
      Shoot for a moderate triple today, then heavier on 8/10, and then
      hopefully a 3 Rep Max on 8/16.  For today, do as many warmup
      reps and sets as you like, then:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of your goal weight for today
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  In 12 minutes, with a partner, do as many rounds as you can.
      Both partners are working at the same time.  One round is:

      Partner A - DB Waiter's Walk - 100 meters
      Partner B - Air Squats until partner completes Waiter's Walk

      Then switch exercises so A will do Air Squats while B does Waiter's Walk.
      Then do:

      Partner B - Burpee - 12 reps
      Partner A - Cable Row at 100 lbs until partner completes 12 Burpees

      Then switch exercises so B will do Cable Rows while A does Burpees.

      This is continuous work.  
      For DB Waiter's Walk, you have a DB in each hand, one hand is 
      overhead, one hand is by your side.  Switch sides after 50 meters.  

#3  BB Floor Press
      3 sets x 8 reps
      Stick with the same weight for all 3 sets.
      It should be challenging but you can get all 8 reps every set.