12/29/17

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

#1  Run 50 meters - 5 reps at 100% effort

#2  BB Front Squat + BB Back Squat 
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 2 + 4 reps at 90% of goal weight for today
      Set 2 - 2 + 4 reps at goal weight for today
      Sets 3 and 4 - 2 + 4 reps back down at 90%

      Goal weight for today should be moderate.  Then heavier on 1/4/17
      and then a max on 1/10/17.  

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 4 reps.

#4  This is 2 rounds:
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps (full depth squat every rep)
      REST 60 seconds
      Hand Release Pushup - 20 reps
      Prisoner Squat - 30 reps
      REST 60 seconds
      Clean Grip BB Row - 15 reps
      American Kettlebell Swing - 30 reps
      REST 60 seconds
      Burpee - 20 reps
      Plank - 60 seconds
      REST 60 seconds