BACK          1/10/13

#1  Standing Broad Jump - Best of 3 attempts

      Be thoroughly warmed up before you start #1.
      From a stationary start, jump with both feet and land with both feet.
      We will post our results.

#2  BB Clean Grip Deadlift      5-5-5-5 reps

      Slow and controlled, with perfect form.  
      3 seconds on the way up, and 3 seconds on the way down.
      Start with 90% of your clean 1RM.  You can stay with that 
      weight, or increase weight each set.

#3  In 10 minutes, do as many rounds as you can, of:

      Strict Pullup - 8 reps
      American Kettlebell Swing - 20 reps
      BB Row - 8 reps
      Double Under - 20 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters

      #3 is continuous work.  

      Results for the standing broad jump:

      Rob Tijerina - 7' 9"
      Carlo Anguiano - 7' 10"
      Scott Johnson - 8' 8"
      Troy Etheredge - 8' 6"
      James Garee - 8' 10" (with no warmup, and wearing Levi's)