Warm Up then;

Strict Press 5, 5, 5
Push Press 3, 3, 3
Jerk 1, 1, 1

then,

5 Rounds of:

10 Tire Flips
10 Sledge Strikes on each side
10 Box Jumps on Tire
5 40 yd sprint

then,

3 Rounds of band sprints - Each round comprises of 2 40 yd sprints (sprint 40yd then on the way back sprint backwards)

Thursday

Front Squat 5 RM
Bench Press 5 RM
Dips 3 x 12

Complete the following sprints:

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

Rest 30 seconds then...

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

Rest 30 seconds then...

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

Thursday 03/25/10

Overhead Squat 5x1
Bench Press 5x1

Rest 5-10 minutes then,

Max Distance Broad Jump

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Afternoon Grunter

I ran by another grunter this afternoon at the gym. Just as annoying. All of you that grunt excessively at the gym, stop it now! It has no benefit and annoys the hell out of everyone else. Don't do it.

Spin bike warm up for 5 min.

Deadlifts 10-1 @ 225#

Hang Squat Clean

10, 8, 6, 4, 2, 1

20 Rounds of:

40 yd Sprints - ALL OUT EFFORTS

Rest 20 Sec between rounds.