LEGS - 9/3/13

Warmup - do 5 rounds of:
      Sprint 25 meters
      Air Squat - 10 reps

      For the sprints, effort level for the 5 rounds is 50% for round 1, then 60%, 70%,
      80%, and 90%.

#1  Every half minute, on the half minute, sprint 25 meters.  You will do 10 total reps.

#2  BB Clean      2-2-2-2 reps

      From the time the bar breaks contact with the floor until the bar is at your knees,
      this is 3 SECONDS.  Slow and controlled off the floor, then go at a normal,
      aggressive pace through the rest of the rep.  Reset your position after each rep.
      Don't "touch and go" on the second rep.  Rest between sets.   You pick the weight.
  
#3  BB Back Squat      20-10 reps

      Go as heavy as you can for each set.  Rest between sets.  

#4  This is 6 minutes of continuous work:

      Burpee      3, 6, 9, 12...
      BB Deadlift      3, 6, 9, 12...

      Do 3 burpees, then 3 deadlifts, then 6 burpees, then 6 deadlifts, then 9 burpees etc.
      We want perfect posture on all reps of the deadlift!!  I would much rather see slow,
      perfect deadlifts with lighter weight than fast, sloppy deadlifts with poor posture at
      a heavier weight.