2/10/19

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 Power Clean - work up to a heavy set of 2 reps

#2  BB TEMPO Back Squat - 4 sets x 4 reps
      5 second descent on each rep
      Set 1 - 65% of Back Squat 1RM
      Set 2 - 70%
      Set 3 - 75%
      Set 4 - 80%

#3  BB Clean Grip Deadlift - 5 sets x 3 reps
      Set 1 - 95% of Clean 1RM
      Set 2 - 100%
      Set 3 - 105%
      Set 4 - 110%
      Set 5 - 115%

#4  In 7 minutes, do as many rounds as you can of:
      Inverted Row - 5 reps (legs straight, heels on bench)
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      (continuous work)