LEGS          6/22/12


#1  Sprint - 50 meters          6 reps


      Your effort level is:  Set 1 - 60%,  Set 2 - 70%, Set 3 - 80 %
      Sets 4, 5, and 6 - 90%
      
#2  BB Overhead Squat          12-12-12 reps


      Take it easy on the overhead squat.  If you need to use a broomstick or a
      piece of PVC to practice the technique,  instead of the barbell, go right ahead. 
      Good posture, weight in your heels, knees out wide.


#3  BB Deadlift          1-1-1-1 rep


      The loads are as follows:  Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM,
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM


#4  BB Squat Clean          2-2-2-2 reps


      This is a progression.  Start with a weight you can easily manage, and then
      add weight each set.


#5  Do 1 round of:


      30" Box Jump - 1 minute
      Run 200 meters and carry stuff
      Jump Squat - 20 reps


      For the run and carry stuff, put 2 DB's (50 lbs) at the 50 meter line.  From 
      the start (or zero meter line), run to the 50 meter line, grab a DB, and bring it
      back to the start.  Repeat for the other DB.


#6  BB Squat - 21 reps
      Tire Pull (60 lbs in tire) - 25 meters
      BB Squat - 15 reps
      Tire Pull (60 lbs in tire) - 25 meters
      BB Squat - 9 reps
      Tire Pull (60 lbs in tire) - 25 meters


      #6 is continuous work.  No prescribed rest.