LEGS          4/17/12

#1  BB Deadlift          1-1-1-1-1
      
      My number one goal for the deadlift is that nobody gets injured!!!!
      If you can't complete the lift with a flat back, the weight is too heavy. 
     
      WARM UP - Be thoroughly warmed up before you start the deadlifts.
      POSTURE - Do not round your back.  Good technique!!!!
      PROGRESSION - Don't start at your projected 1RM.  Start about 80 lbs 
            lighter than your projected 1RM and go up.  My planned lifts are 
            270-290-310-330-350.
      
      We will post our results. 

#2  BB Squat          4-8-12-16

#3  Do 3 rounds of:

      24" Box or Tailboard Jump - 20 reps
      Run - 200 meters
      Tire Pull - 100 lbs - 25 meters
      Fireman's Carry Plus Squat - 50 meters - 1 squat at each line (5 total squats)
      BB Clean and Jerk - 3 reps

      Rest between rounds.   For the Fireman's Carry, have a partner on your shoulders,
      and do 1 squat at the starting line, walk 12.5 meters, do another squat.  Repeat
      until you have traveled 50 meters and done 5 squats.

Results for BB Deadlift:

Dave Mechem  -  350 lbs
Rob Tijerina  -  360 lbs
Scott Johnson  -  355 lbs
Tyson Poindexter  -  435 lbs