Friday July 11, 2014

A. Clean Grip Deadlift off Risers(Feet on Risers) @ 75% of best clean, 3 reps x 5 sets, rest 2 minutes between sets.
We are using Reebok Step Ups for Risers for Feet
     - 205#
A. Front Squat @ 78%, 3 reps x 5 sets, rest 2-3 minutes between sets.
     -225#
B. High Bar Back Squat @ 23x11 @ 65%, 2 reps x 5 sets, rest as needed between sets.
     -215#
C1. Weighted Pronated Pull-Ups Cluster @ 21x1, 1.1.1 x 3 sets, rest 1:30 between sets.
      -53#
C2. DB Tripod Bent Over Row @ 31x1, 6-8/each arm x 3 sets, rest 1:30 between sets.
     - 75#
D. 10 x 100 Meter Sprints, rest 75 seconds between sets. 80% effort
Find a straight away for running

     - first 5 = :14, last 5 = :13