LEGS 4/6/13

#1  Run 200 meters on the 50 meter course, for time.

      We will post our times.  Be thoroughly warmed up before you run your timed 
      200 meters!!!

#2  BB Back Squat      1-1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage and
      then increase weight each set.  Rest between sets.  We will post our results.  

#3  Do 3 rounds of:

      BB Hip Clean - (pull from hip height) - 3 reps
      BB Hang Clean (pull from knee height) - 3 reps
      BB Clean (pull from the floor) - 3 reps

      Load is 50% (of your 1 Rep Max for BB Squat Clean), for Round 1.  55% for 
      Round 2 and 60% for Round 3.  This is not meant to be super heavy.  Focus on
      your technique and HIP EXTENSION!!
      Get as tall as you can with straight arms, before pulling yourself under the bar.

#4  Do 12 rounds of:

      Air Squat - 20 seconds
      REST - 10 seconds

      Results for the 200 meters and Squat 1RM:
      Rob Tijerina - 35.03 seconds and 275 lbs
      Justin Slusher - 36.01 seconds and 375 lbs
      Don Starr - 34.69 seconds and 225 lbs
      Troy Etheredge - 31.09 seconds and 275 lbs
      Wyatt Parker - 35.06 seconds and 385 lbs
      Carlo Anguiano - 34.00 seconds and 345 lbs
      Scott Johnson - 33.62 seconds and 265 lbs