LEGS          6/23/13

As part of your warmup, do:
      BB Squat - 20 reps at 40% of your 1 Rep Max (just one set)
      BB Overhead Squat (unweighted BB) - 10 reps (do two sets)

      Rest a minute or so between sets.  

#1  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point to the left
            or right just before you land. 
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
            pointing.

      Walk back to the box after each rep, and do the next rep.  Be as explosive as 
      possible with each rep.

#2  BB Front Squat with a 3 second PAUSE at the bottom of each rep     2-2-2-2 reps

      Do at least two warmup sets, and then the first set that counts is with 85% of your
      clean 1 Rep Max.  Go by feel for the remaining sets.  Go up in weight if you can.  
      Rest between sets.

#3  Do 1 round of:

      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Deadlift - 20 reps
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick up 
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.