LEGS          7/16/12


#1  BB Deadlift          1-1-1-1-1 rep


      The absolute most important thing for this 1RM is that nobody gets injured!!!!!!
      If you can't complete the lift with a flat back,  DON'T DO IT!


      WARM UP - Get thoroughly warmed up before you start.
      POSTURE - Do not round your back.  Good technique is essential.
      PROGRESSION - Don't start at your projected 1RM.  Start about 80 lbs
            lighter than your projected max and go up about 20 lbs each lift.  


#2  BB Overhead Squat PAUSE          8-8-8 reps


      On each rep, hold the bottom position for a 2-count.  Feel free to use just the bar
      or a PVC pipe.  


#3  Start a timer.  
      At the start of each EVEN minute, do 5 BB Squat Cleans.
      At the start of each ODD  minute, run 100 meters.


      Do 10 total sets.  Five sets of squat cleans and 5 sets of 100 meters.


#4  BB Front Squat  -  2 sets


      Put even numbers 2 - 20 in a bowl.  To determine the number of reps per set,
      pick a number from the bowl.  Don't use the same number twice.


#5  Do 10 rounds of:


      Air Squat - 20 seconds
      REST - 10 seconds


      Pace yourself.  Try to get the same number of reps each round.

Results for Deadlift:

Dave Mechem  -  360 lbs
Rob Tijerina  -  365 lbs
Scott Johnson  -  360 lbs
Brian Oehler  -  440 lbs