9/4/18

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

#1  BB Power Clean - 5 sets x 2 reps at 70%-80% of 1RM

#2  BB Bench Press
      Work up to a heavy set of 3 reps (95% of your best triple)
      Then take off 10% and do 3 more sets x 3 reps

#3  In any order and any combination, do:
      Standing BB Curl - 40 reps
      Goblet Squat - 55 reps
      Double Under - 70 reps
      Overhead Bumper Plate Walk - 150 meters

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