LEGS          12/25/12

      As part of your warmup, with just a bar or a broomstick, do 2 continuous rounds of:

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

      There are videos of the muscle snatch and snatch drop on the exercise demo page.

#1  Sprint 50 meters - 4 reps (effort level of 60%, 70%, 80%, and 90%)

#2  Sprint 100 meters, on the 50 meter course, for time (we will post our times)

#3  BB Squat PAUSE - 12 reps (2 second pause at the bottom of each rep)

#4  BB Squat Clean      Do 1 rep every 20 seconds, for 6 total reps.  So, do 1 rep when 
      you start the timer, then at 0:20, 0:40, 1:00, 1:20, and 1:40
      (load is 65% of clean 1RM)  

#5  Run 800 meters on the 50-meter course (goal is less than 3:30)

#6  BB Front Squat PAUSE - 8 reps (2 second pause at the bottom of each rep)

#7  BB Squat Clean and Jerk      Do 1 rep every half-minute, for 4 total reps. 
      (load is 65% of clean 1RM)

#8  Burpee - Do as many reps as you can in 60 seconds.

      Results for the 100 meter sprint (on the 50 meter course):

      Scott Johnson - 15.6 seconds
      Don Starr - 15.6 seconds
      Troy Etheredge - 14.6 seconds
      Jason Bryant - 17.37 seconds
      Count - 17.6 seconds
      Justin Slusher - 16.35 seconds
      Carlo Anguiano - 15.3 seconds
      Rob Tijerina - 15.4 seconds