MONDAY, 11.25.13
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Amateur
Squat 3×5 (add 5 lbs)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 5 RM
Press 5 RM
DWOD
Find 1 RM Box Jump
then…
T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs – 60 seconds and below
*200 lbs-250 lbs – 65 seconds and below
*greater than 250 lbs – 70 seconds and below
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