10/9/17

Warmup - Do one round of:
      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 with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 4 reps.
      Do as many warmup reps and set as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight
      Set 3 and Set 4 - 4 reps back down at 90%

#2  This is 5 rounds:
      Hand Release Pushup      20-18-16-14-12 reps
      BB Row                             10 reps at 135 lbs
      Double Under                   25 reps each round
      Goblet Squat                     15 reps
      REST                                 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the Rack Press, SUBTRACT 20 lbs each round.  So if you start
      with 215 lbs for Round 1 (for example), you would do 195 for Round 2,
      175 for Round 3, 155 for Round 4, and 135 for Round 5.

      Round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats, rest for
      1 minute, then 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats, rest for
      1 minute, then 4 reps of rack press, etc.