4/16/13

Ssp

warmup
knee tuck stretch
toe grab quad stretch
lunge and raise
lateral lunge
march
jax
spd
t-test 4 attempts http://www.youtube.com/watch?v=-qbXjsPxCo4
strength
banded bench 5x5 stay light and fast
spd deadlift 5x5 @60% of 1rm
farmer carry 4x40m as heavy as possible
con
pullup emotm 5x3 max lbs
sled 3 laps medium weight stay fast

bcc

warmup

knee tuck
toe grab
lunge and raise
lateral lunge
march
jax
spd
t-test 6 attempts
strength circuit 4 times through
pushups 24/14 full reps, break into sets if you must
1 leg deadlift x8 @70/20lbs
resisted lateral steps x8steps
con - go through this as fast as possible
farmer carry 4x50m @100/40lbs each hand
sled 3 laps 4x50m heavy