8/7/17

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 9 reps
      Standing Shoulder Press - 9 reps
      Front Squat - 7 reps
      Push Press - 7 reps
      Hang Power Clean - 5 reps
      
#1  BB Power Clean
      Do as many warmup reps and sets as you like, then do:
      4 sets x 2 reps at 75% of Clean 1RM

#2  BB Back Squat
      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 100% of goal weight for today (heavier than 8/1/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#3  Do 3 rounds of:
      18" Squat Box Jump - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      Plank - 60 seconds
      DB Farmer's Walk - 100 meters