LEGS          12/19/12

      #1  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.  Be as explosive
      as possible with each rep.

#2  On the 50 meter course, run as far as you can in 60 seconds.  We will post our 
      results.

#3  BB Front Squat with a 3 second PAUSE      3-3-3-3 reps

      Load is 55% of back squat 1RM.  We are going for bar speed.  Be as explosive
      as you can coming out of the bottom position.  Rest between sets.

#4  Every minute, on the minute, for 6 rounds, do:

      BB Squat Clean - 1 rep (pulling the bar from the floor)
      BB Hang Squat Clean - 1 rep (pulling the bar from just above the knees)
      BB Hip Squat Clean - 1 rep (pulling the bar from the top of the thighs)  

      You pick the weight.  Focus on hip extension.  On each rep,
      get up as tall as you can, chest up, before you drop underneath the weight.

#5  Do 2 rounds of:

      BB Back Squat - 15 reps (LOAD is 55% of back squat 1RM)
      Tire Drag with 80 lbs in the tire - 25 meters

      #5 is continuous work.  

Results for the 60 second run:

      Carlo Anguiano - 304 meters
      Don Starr - 294 meters
      Scott Johnson - 303 meters
      Jason Bryant - 290 meters
      Count - 292 meters