LEGS          9/14/12

#1  Do 1 round of:

      Burpee Broad Jump - 25 meters
      Fireman's Carry Plus Squat - 50 meters

      For the burpee broad jump, start on the measured course.  Instead of 
      jumping vertically at the top of each rep, jump horizontally (exactly as
      you would for a broad jump).  Continue doing burpee broad jumps
      until you have traveled 25 meters.

      For the fireman's carry, start on the measured course.  
      With a partner across your shoulders, do 3 squats.
      Then walk 12.5 meters and do 3 more squats.  Repeat until you have
      traveled 50 meters and have completed 15 squats.

#2  BB Squat Clean and Jerk          2-2-2-2 reps

      The loads (as a percentage of 1RM) are:  70%, 75%, 80%, and 85%
      Rest between sets. 

#3  Do 1 round of:

      Run 400 meters (goal is less than 1 minute and 45 seconds)
      BB Thruster - 20 reps

#4  BB Squat (1.5 REP)          4-4-4 reps

      For the 1.5 rep, a full repetition is from the starting position to a deep squat, 
      then halfway back up, then back down, and then all the way up.
      Rest between sets.

#5  Do 1 round of:

      BB Deadlift - 5 reps
      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat - 5 reps
      Pushup (1.5 REP) - 10 reps

      For the Hang Squat Clean, only lower the bar to your knees between each
      rep, not all the way to the ground.  

      Try not to release the bar during the first 4 exercises of #5.  Try to complete all
      20 reps without letting go of the bar.