LEGS          11/1/12

#1  With just the bar or a broomstick, do 2 rounds of:

      BB Muscle Snatch - 5 reps
      BB Snatch Grip Push Press - 5 reps
      BB Snatch Drop - 5 reps
      BB Overhead Squat - 5 reps

      #1 is continuous work and is not meant to be difficult.  This is an intro to 
      the muscle snatch and snatch drop.  Check for videos on the exercise 
      demo page.

#2  BB Front Squat PAUSE          3-3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.  This is a progression.  Start
      with a weight you can easily manage, and then increase weight each set.

#3  Start a timer.  You have 6 minutes to:

      Run 800 meters (on the 50-meter course)
      BB Clean and Jerk - Use the remainder of the 6 min. to establish a 3 Rep Max

      We will post our time for the 800 meters and our weight for the clean and jerk.

#4  Do 1 round of:

      BB Sumo Deadlift - 25 reps (you pick the weight)
      Air Squat - 100 reps

      Results for the 800 meter run and 3RM BB Clean and Jerk in less than 6 minutes:

      Scott Johnson - 3:29 and 165 lbs
      Carlo Anguiano - 3:33 and 175 lbs
      Rob Tijerina - 3:36 and 185 lbs
      James Garee - 3:45 and 245 lbs