LEGS - 12/26/13

Warmup - At a comfortable pace, do:
      Air Squat - 30 reps
      Then with an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  BB Back Squat      20-10-5 reps

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

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight you can easily manage and then try to add weight each round.
      Rest between rounds.  Do all 9 reps without setting the bar down.  

#3  Do 5 rounds and all quality reps of:
      
      BB Deadlift - 5 reps (heavy, but perfect posture and technique)
      Burpee - 10 reps

      This is continuous work.

#4  Run 800 meters (on the 50 meter course) in less than 3:45
      Rest - one minute
      Air Squat - 70 reps