Home > 100 yard run, hip extension, jump squat > Tuesday, July 14, 2009

Tuesday, July 14, 2009

July 13th, 2009

Press 3×5 (add 5lbs to last workout)

Six 100 meter sprints (30 sec rest)
then…
18, 12, 6
Hip extensions 35 lbs
Barbell squat jumps 65 lbs
then…
Six (6) 100 meter sprints (30 sec rest)

*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and jump squats as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.

If you did Murph yesterday, bring your best, but don’t expect a killer time.

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Categories: 100 yard run, hip extension, jump squat
  1. stephen
    July 13th, 2009 at 21:01 | #1
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    deads and squats should be interesting once posterior chain is smoked from sprints

  2. Erika
    July 14th, 2009 at 13:40 | #2
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    Glad to see the comment about doing Murph and not expecting a killer time. More squats – my legs won’t move!! Didn’t see deadlifts as part of this?!! Used 45# on the jump squats, 20# on the hip ext., ran for sprints. Finished in 18:18.

    Press – finally got 3X5 @ 45#!! Yea!! Was stuck there for a while so it is nice to break through that.

  3. Paul_B
    July 14th, 2009 at 18:10 | #3
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    Finally figured out make a profile bit of website.
    rowed for the sprints and 15:40 i think was time (but no murph for!!!!) just old and out of shape

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