LEGS 9/2/12
#1 For time, do 1 round of:
Run - 400 meters (on the 50-meter course)
Burpees - 50 reps
We will post our times.
#2 BB Squat Clean 3-3-3 reps
The load for all 3 sets is 60% of your 1RM.
Reset your start position between each rep.
Rest between sets.
#3 BB Back Squat 2-6-10 reps
Go as heavy as you can.
Rest between sets.
#4 Do 2 rounds of:
Jump Squat - 40 reps
Hand Release Pushup - 30 reps
Kipping Pullup - 20 reps
BB Ground-to-Overhead - 10 reps
Rest 3-5 minutes between rounds.
For the ground-to-overhead, use whatever technique you want, to move
the bar from the ground, to locked out over your head.
DON'T ROUND YOUR BACK! MAINTAIN GOOD POSTURE.
Results for the 400-meter run plus 50 burpees:
Rob Tijerina - 3:56
Don Starr - 5:45
Troy Etheredge - 5:52
Scott Johnson - 6:18
Dave Mechem - 5:44
Another bullshit leg workout. Well at least I'm well rested from sleeping all night last shift. Don't understand why that Mech fella is so cranky all the time it's not that bad here. Maybe we need to get him a more absorbent adult diaper.
ReplyDeleteStarr your're learning quickly. Meech is a bitch. You'll notice that the work outs are easier when Scott isn't off on vacation
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