3/8/18

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press
      5 sets x 6 reps
      Set 1 - 6 reps at 90% of goal weight for today
      Set 2 - 6 reps at goal weight for today (heavy)
      Sets 3, 4, and 5 - 6 reps back down at 90%

#2  Start a timer.
      EVEN minutes - BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - American Kettlebell Swing - 9 reps

      When you are not doing deadlifts or swings, in any order and
      any combination, do:
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 60 reps
      Air Squat - 80 reps

#3  BB Bench Press (No Touch)
      Keep the bar about 1-3" off your chest at the bottom of each rep.
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, and 2 sets x 2 reps
      Try to add weight each set.