LEGS 2/17/13
#1 Do 3 rounds of:
BB Snatch Grip Push Press - 3 reps
BB Overhead Squat (with a 2 second PAUSE at the bottom of each rep) - 3 reps
Start with a lighter weight and then increase weight each round.
Rest between rounds.
#2 Do 4 rounds of:
BB Squat Clean (pull from the floor) - 1 rep
BB Hang Clean (pull from knee height) - 1 rep
BB Hip Clean (pull from hip height) - 1 rep
Start with a lighter weight and then work up to a Max. We will post
our results. Rest between rounds.
#3 Do 2 rounds of:
BB 3-position Clean Grip Deadlift - 4 reps
Run 200 meters and Carry Stuff - 1 rep
Jump Squats - to Failure
Rest between rounds.
For the 3-position deadlift, the bar stops at 3 different positions during each rep.
PAUSE for 1 second as soon as the bar breaks contact with the ground (when the
weights are about 1-3" off the ground), then PAUSE for one second at knee height,
and then stand all the way up with the weight. Do a practice set or two with a
light weight, before you start the rounds.
For the 200 meter run and carry stuff, put a 45-pound plate and a 45-pound DB
at the 50 meter line. From the start line, run to the 50 meter line, grab either the
DB or the plate, and bring it back to the start line. Repeat for the remaining object.
For the jump squats, the reps must be continuous. As soon as you pause at the bottom
or the top of a rep, even for a moment or two, your set is over. You have to stay
in constant motion for the reps to count.
#4 BB Squat with a 2 second PAUSE at the bottom of each rep 3-3-3 reps
We are going for a 3 Rep Max. Start with a weight you can easily manage and then
increase weight each set. We will post our results. Rest between sets.
Results for the clean max and the BB Squat 3RM:
Troy Etheredge - 155 lbs, 200 lbs
Scott Johnson - 165 lbs, 200 lbs
Rob Tijerina - 165 lbs, 200 lbs
Don Starr - 105 lbs, 165 lbs
Jason Bryant - 195 lbs, 275 lbs
Carlo Anguiano - 165 lbs, 255 lbs
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