LEGS - 7/11/13

As part of your warmup, do:
      BB Thruster (unweighted BB) - 20 reps
      Rest about a minute
      BB Back Squat (40% of 1RM) with a 2 second PAUSE at the bottom - 10 reps
      Rest about a minute
      BB Back Squat (50% of 1RM) with a 2 second PAUSE at the bottom - 5 reps

#1  BB Front Squat (no pause)      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 add weight each set.  Rest between sets.  We will post our results.

#2  On the 50 meter course, run 400 meters for time.  We will post our results.

#3  This is 3 rounds.  
      Round 1 - 30 reps per exercise
      Round 2 - 25 reps per exercise
      Round 3 - 20 reps per exercise

      American Kettlebell Swing
      Air Squat 
      24" Box Jump
      Double Under

      #3 is continuous work.  

      Results for the front squat and 400 meter run:
      Rob Tijerina - 235 lbs and 1:29.7
      Scott Johnson - 235 lbs and 1:27.4
      Don Starr - 190 lbs and 1:26.6
      Carlo Anguiano - 275 lbs and 1:22.7
      Troy Etheredge - 255 lbs and 1:16.3
      Justin Slusher - 265 lbs and 1:47
      Jason Bryant - 285 lbs