8/17/18

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      
#1  BB Clean - 4 sets x 2 reps at 80% of Clean 1RM

#2  BB Bench Press - Work up to a somewhat heavy set of 6 reps.
                                     (Heavier than 8/11).  Then take off 10% and do 3 more
                                     sets x 6 reps.  (8/23 will be a max set of 6 reps.)

#3  EZ Curl Bar Standing Bicep Curl - 3 sets x 21 reps
      For the first 7 reps, go from arms straight (bottom position) to halfway up
      (forearms parallel to the floor).  For the next 7 reps, go from halfway up (forearms
      parallel to floor) to all the way up.  For the last 7 reps, go full range of motion.

#4  BB Bench Press - 5 sets x 4 reps with a 2 second PAUSE at the bottom of each rep
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4, and 5 are heavy.

#5  Do one round of:
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps