1/28/18

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

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

#2  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 100% of your goal weight for today
      Sets 3 and 4 - 1 + 2 reps back down at 90%

      Go heavier than 1/22.  This should be a max 1 + 2.

#3  BB Clean Grip Deadlift
      5 sets x 2 reps at 110% of Clean 1RM

#4  This is 5 rounds.
      0:00 - Medicine Ball Wall Ball - 10 reps, Run 100 meters
      2:00 - Medicine Ball Wall Ball - 12 reps, Run 100 meters
      4:00 - Medicine Ball Wall Ball - 14 reps, Run 100 meters
      6:00 - Medicine Ball Wall Ball - 16 reps, Run 100 meters
      8:00 - Medicine Ball Wall Ball - 18 reps, Run 100 meters