Tuesday 9/20/11

Physical:
1. Box Squats w/ Chain (60 to 120lbs of chain) 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min)
2. Band Sumo DeadLift 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min)
- 5 Sets (#3 & 4 / AHAP) (10min)
3. Lateral Barbell Squat 5ea
4. 1x 2 Box Jumps Up (Don’t open hip) + 3 Box Jumps Over + 5 Quick Bounds
5. RDL+Zercher Squat 1+3-1+3-1+3-1+3-1+3 (15min)
6. Weighted Full GHD (Use plate) 5-5-5-5-5 (10min)
7. Stretch (12min)

Total Time = 107min / 1.8hrs


Mental: none

Spiritual: none

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