LEGS          4/11/12

#1  Sprints - 50 meters - 9 reps

      Your effort level for the sprints should go like this:
      60% of max effort on rep 1, 70% on rep 2, 80% on rep 3,
      90% on rep 4, and then 100% for the last 5 reps.

#2  BB Front Squat          2-2-2-2

#3  BB Thruster - 135 lbs - 20 reps for time

      Time starts when you pick the weight up off the floor.  Don't use a rack.
      Some people might crank these out all in one set.  I am pretty sure 
      I will have to break this up into multiple sets.  I will post our times.

#4  BB Deadlift          2-2-2-2

#5  BB Squat PAUSE          10-10

      Pause for a 2-count at the bottom of each rep.

#6  Tabata Air Squat - Do 8 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds 

Times for BB Thruster - 20 reps at 135 lbs:

Scott Johnson  -  1:02
Dave Mechem  -  1:09
Rob Tijerina  -  0:41
Carlo Anguiano  -  0:56