Thursday, 7/14/2011

Squat 12 x 2 @ 75% of 1 RM (45 seconds rest)
Press 3, 3, 3, 3, 3
GHD Sit Ups 4 x 12

MDP: Squat 265
Press 155,165,175,175

2 x 20 yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 yard Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.