6/27/18

Warmup - at a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Pushup - 10 reps
      Jump Squat - 8 reps
      Pullup - 6 reps
      24" Box Jump - 4 reps

#1  Depth Jumps - 5 sets x 3 reps
      Set up 2 boxes, one at 18" and one at 24"
      The 2 boxes are about 3" apart.
      For each rep, step off the 18" box and jump up onto the 24" box.
      When you step off the 18" box, try to keep your ground contact
      time short.  You can add height to the box after the first set, or just
      stick with the 24" box.

#2  BB Back Squat - 4 sets x 2 reps
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today (heavier than 6/21)
      Sets 3 and 4 - 2 reps back down at 90%

#3  BB Clean Deadlift - with a one second PAUSE at mid-shin on the way up
      2 sets x 2 reps at 95% of Clean 1RM
      2 sets x 2 reps at 100%
      1 set x 2 reps at 105%

#4  Do 2 rounds of:
      Back Squat - 20 reps at 45% of Back Squat 1RM
      Run 400 meters and carry stuff
      Cable Row - 20 reps at 100 lbs
      Burpee - 20 reps
      REST 4 minutes

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50m line
      (two 50s and two 45s).  From the start line, run to the 50m line, pick up
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.