Start at 75lb-M/45lb-W for 5 reps, clean from the floor
Increase weight by 20lb-M/10lb-W per round as long as you can maintain perfect form with a slight pause at the bottom of each rep. Rest as needed between sets. Your form will be judged by the trainer on duty and your peers. You will not be permitted to increase weight unless your form is incredible!
Perform 5 reps each arm of dumbbell shoulder press after each set of front squats, increase weight each set to reach your 5 rep max per arm.
Warmup: Run 1500 meters and 60 air squats, any combination
Cool down: Trainer's choice (rumored to be a birthday hangover-cool down!!!)
RESULTS:
*** This week's Super Sweet Outdoor Workout will be held in the Metroparks on Hogsback Lane. Park in the lot at the bottom of the hill and look for Tricia and the gang. Friday 5/18/12 at 6:00pm, be there! Since Tricia is asking for you to park at the bottom of the hill, my guess is that you will be sprinting up the hill at least once ;>) http://g.co/maps/6sbmy
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