LEGS          5/5/12

#1  Timed 100-meter shuttle run

      On the 50-meter course, start at the 25-meter line, run 25 meters to the 50-meter 
      line, then turn and run 50 meters to the zero-meter line, turn and run 25 meters, to 
      finish where you started at the 25-meter line.  

      Get thoroughly warmed up before you run this for time!!!!!!
      We will post our times.

#2  BB Deadlift - 1 set 

      To determine the number of reps for this set, put even numbers 2-20 in a bowl 
      and pick one.  For the whole workout, after you pick a number, 
      don't put it back in the bowl.

#3  BB Thruster - 20 reps

      Put 155 lbs on the bar.  With a partner, take turns doing 5 reps at a time, until
      each person does 20 reps.

#4  BB Squat - 1 set (pick a number from the bowl to determine the reps)

#5  Burpee - 50 reps

      With a partner, take turns doing 5 reps at a time, until each person does 50 
      reps.

#6  BB Squat Clean - 1 set (pick a number from the bowl to determine the reps)

#7  Air Squat - 150 reps (continuous work)

#8  BB Front Squat - 1 set (pick a number from the bowl to determine the reps)

Results for the 100-meter shuttle run:

Carlo Anguiano  -  17.18 seconds
Troy Etheredge  -  17.22 seconds
Scott Johnson  -  17.25 seconds
Rob Tijerina  -  17.34 seconds