LEGS          9/26/12

#1  BB Deadlift - 25 reps

      Use a weight that allows you to do all 25 reps in one set.

#2  Depth Jump With Lateral Movement - 10 reps

      a)  Step off an 18" Box or tire.
      
      b)  Land with both feet.  Have a partner, standing in front of you, point to the left
      or right just before you land.

      c)  Immediately upon landing, sprint 12.5 meters in the direction your partner 
      is pointing.

      Walk back to the box or tire after each rep, and do the next rep.  The idea for this 
      exercise is to be as explosive as possible with each rep, not necessarily to elevate
      your heart rate.  

#3  BB Snatch Grip Push Press to BB Overhead Squat          3+3 - 2+2 - 1+1 rep

      For example, the first set is 3 snatch grip push presses, followed by 3 overhead squats.
      Increase weight each set.
      Rest between sets.

#4  BB Back Squat PAUSE - 10 reps

#5  Squat Box Jump - 15 reps

      For #5, you are essentially doing a Jump Squat onto an 18" box or tire.
      Stand directly in front of the box or tire, do a full squat, then come up out of
      the squat and jump onto the box as quickly and explosively as you can.  Stand
      all the way up on the box at the top of each rep.  Take 5 seconds between each rep.

#6  BB Squat Clean

      Do 1 rep every 30 seconds, for a total of 10 reps.
      Load is 70% of your 1RM.