LEGS          10/26/12

#1  Do 2 rounds of:

      Air Squat - 1 minute
      REST - 1 minute
      BB Deadlift - 1 minute
      REST - 1 minute
      Run 200 meters in less than 50 seconds (on the 50-meter course)

      Rest 3 minutes between rounds.

#2  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.

#3  Do 2 rounds of:

      BB Hang Squat Clean - 5 reps
      BB Standing Shoulder Press - 5 reps
      BB Front Squat PAUSE - 5 reps (Pause for a 2-count at the bottom of each rep.)
      Pushup (1.5 REP) - 10 reps

      Rest 3-5 minutes between rounds.
      For the hang squat clean, only lower the bar to your knees between each rep.
      Try not to release the bar during the first 3 exercises of #3.  

#4  BB Back Squat

      Set 1 - 10 reps with a 5-second eccentric (lowering) phase for each rep.  No pause
                  at the bottom.  Load is 60% of your 1RM.
      
      Set 2 - 5 reps of 1.5 REP.  Load is also 60% of your 1RM.
                  (1 full rep = all the way down, halfway up, back down, and then all the 
                  way up, all performed at a normal speed)
      
      Set 3 - To determine the number of reps for Set 3, put even numbers 2-20 in a bowl 
                  or a hat, and pick a number.  You decide the weight.  Normal speed.  No pause.

      Rest between sets.