9/6/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Jerk - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      4 sets x (2 + 2 + 2) reps at 65% of Clean 1RM
      One set is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat
      There will be sets of 8 today, Sept. 12th, and Sept. 18th.
      Shoot for a moderate 8 today, then heavier on the 12th, and then close
      to or above your 8 Rep Max on the 18th.
      For today:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

#3  This is 5 rounds.
      Toes to Bar                         7-9-11-13-15 reps
      18" Squat Box Jump        11 reps
      BB Push Press                   15-13-11-9-7 reps

      Round 1 is 7 toes to bar, 11 squat box jumps, 15 push presses
      Round 2 is 9 toes to bar, 11 squat box jumps, 13 push presses
      Round 3 is 11 toes to bar, 11 squat box jumps, 11 push presses, etc.

      Rest one minute between rounds.