10/18/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at effort level of 50% for Round 1, 60% for Round 2,
                  70% for Round 3, 80% for Round 4, and 90% for Round 5.

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Back Squat 
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at 100% of your goal weight for today (heavier than 10/12/17)
      Sets 3, 4, and 5 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift 
      4 sets x 3 reps at 100% of Clean 1RM
      PAUSE for one second at mid-shin on the way up (just after the bar
      breaks contact with the floor).

#4  This is 3 rounds:
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  Weight for thruster is a 
      recommendation.  You can got heavier or lighter as necessary.