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.
Post times to comments.
Categories: 100 yard run, hip extension, jump squat
deads and squats should be interesting once posterior chain is smoked from sprints
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.
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