LEGS          2/23/13

As part of your warmup, with an unweighted barbell, do 2 continuous rounds of:

      Romanian Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with a 3 second pause at the bottom of each rep - 5 reps
      Clean Grip, Behind the Neck Shoulder Press - 5 reps
      Overhead Squat (no pause) - 5 reps

      The movement of the Good Morning is the same as the Romanian Deadlift (knees
      slightly bent, flexing at the hips, good posture) except the bar is across your traps
      for the Good Morning.  Move in a slow, controlled manner through all reps.  For 
      the behind the neck presses, at lockout, try to push your head forward and the bar
      backward to stretch your shoulders.

#1  BB Deadlift (NO TOUCH)      4-4-4-4 reps

      Keep the BB from touching the floor at the bottom of each rep.  Try to keep the bar
      about 1 - 3" off the floor at the bottom.  3 SECONDS to lower the weight, and then
      1 SECOND on the way up.  Start with a lighter weight and then ADD WEIGHT
      EACH SET.  Rest between sets.  

#2  Do 1 round of:

      BB Back Squat (no pause) - 15 reps
      Farmer's Walk - 100 meters with two 45 lb plates
      BB Back Squat (no pause) - 11 reps
      Run 200 meters
      BB Back Squat (no pause) - 7 reps

#3  BB Hang Squat Clean (with a 3 second pause) and Split Jerk      2-2-2-2 reps

      Start with a lighter weight and then ADD WEIGHT EACH SET.
      Pause for 3 seconds at the bottom of each rep of the clean.
      Rest between sets.

#4  Do 1 round of:

      24" Box Jump - 25 reps
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps
      Pullup - 15 reps
      BB Burpee - 5 reps
      BB Front Squat with a 3 second PAUSE - 5 reps