LEGS          12/1/12

#1  4-Square Drill    
  
      Set 1 - 30 seconds (both feet)
      Set 2 - 30 seconds (right foot)
      Set 3 - 30 seconds (left foot)

      I will post a video by noon.  You put two pieces of tape on the floor, intersecting 
      at right angles to make a plus sign or lower case t.  You now have four boxes 
      created by the tape.  You jump in a clockwise fashion from box to box, without
      touching the tape.  When you return to the box you started in (box number 1),
      that is one rep.  If you touch the tape, that rep doesn't count. 

#2  BB Squat PAUSE      4-4-4 reps

     
      Load is 50% of your squat 1RM, and we are going for bar speed.  Pause for 
      2 seconds at the bottom of each rep and then try to explode upward on each rep.

      The goal for #2 is not fatigue, but to increase speed coming out of the bottom

      position.  Go as low as you can while maintaining good posture.  

#3  Do 4 rounds of:

      American Kettlebell Swing - 20 reps
      BB Squat Clean and Jerk - 3 reps (load is 80% of clean and jerk 1RM)
      Run 400 meters 
      BB Deadlift - 3 reps (load is 80% of deadlift 1RM)

      #3 is continuous work.