1/16/18

Warmup - Do 1 set x 15 reps of Air Squat, then with 
      an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean and Jerk (split or power)
      Work up to a heavy single.

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

      Goal weight for today should be moderate.  Then a heavier 1+2 on
      1/22, and a max 1+2 on 1/28.  

#3  Clean Grip Deadlift
      5 sets x 2 reps at 100% of Clean 1RM

#4  This is 4 rounds of continuous work
      BB Row                             10 reps each round
      Hand Release Pushup      21-18-15-12 reps
      Air Squat                           27-24-21-18 reps

      Round 1 is 10 rows, 21 pushups, 27 air squats
      Round 2 is 10 rows, 18 pushups, 24 air squats
      Round 3 is 10 rows, 15 pushups, 21 air squats
      Round 4 is 10 rows, 12 pushups, 18 air squats