Thursday, 02.27.14
Amateur
Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)
then…
Find 1 RM Seated Box Jump from a box where top of thigh is parallel to the floor
Collegiate
Front Squat 3 x max reps @ 90% of 5 RM
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Complete the following sprints:
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.
2014 02 26