LEGS          3/31/13

#1  BB Squat Clean

      Every 30 seconds, do 1 rep.  Do 6 total reps.  Start at 60% of your clean 1RM and 
      then add 10 lbs to each set. Your last rep starts at 2:30.  For example,
      if your 1RM is 200, you would do:  0:00 seconds - 1 rep at 120, 0:30 seconds - 1 rep
      at 130, 1:00 minute - 1 rep at 140, etc.

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

#3  Do 3 rounds of:

      BB Front Squat (NO pause) - 4 reps
      BB Jerk - 1 rep

      Rest between rounds.  Go as heavy as you can with good technique.  For the front
      squat, try to keep your elbows UP and OUT (away from your midline).
      This will help you maintain your posture, and keep the bar racked in the proper 
      position.  

#4  This is 5 rounds.

      For Round 1, just do A
      For Round 2, do A and B
      For Round 3, do A, B, and C
      For Round 4, do A, B, C, and D
      For Round 5, do A, B, C, D, and E

      Rest 1 minute between rounds. 

      A) DB Thruster - 12 reps
      B) 3 Position Clean Grip Deadlift - 4 reps
      C) 24" Box Jump - 24 reps
      D) BB Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      E) Jump Squat - 36 reps

      For the 3-position clean grip 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 1 second at 
      knee height, and then stand all the way up with the weight.

      Results for running as far as you can in 60 seconds, on the 50 meter course:
      Troy Etheredge - 315 meters
      Don Starr - 290 meters
      Rob Tijerina - 300 meters
      Bob Vickery - 287 meters
      Scott Johnson - 310 meters