LEGS          4/24/13

#1  50 Meter Shuttle Run - 7 reps

      Run 12.5 meters forward, 12.5 meters backward, then 25 meters forward.
      Effort level for the 7 reps is:  60% for rep 1, 70% for rep 2, 80% for rep 3, and
      then 90% for reps 4-7.  Rest 30 seconds between each rep.

#2  Every minute, on the minute, for 7 rounds, do:

      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

      Recommended weight is 70% of your Squat Clean 1RM, but feel free to go lighter
      if necessary to keep good posture and technique.  Try to keep your arms straight
      until you fully extend your hips, and then pull yourself under the bar.

#3  Tire Pull with 100 lbs in tire, 25 meters - 2 reps

      You are backpedaling, facing the tire, as you pull. 
      Do 1 rep at your own pace, rest, then do 1 rep for time.  
      We will post our results.

#4  BB Back Squat      2-2-2-2-2-2 reps

      PAUSE for 2 seconds at the bottom of the FIRST rep.
      NO pause on the second rep.

      Load for the 6 sets is: 70%, 75%, 70%, 80%, 70%, 85%
      Rest between sets.

#5  Jump Squat - 90 seconds

      Results for the 25 meter tire pull with 100 lbs in tire:
      Carlo Anguiano - 14.5 seconds
      Rob Tijerina - 20.2 seconds
      Don Starr - 19.8 seconds