Friday- 12/23/11- Dynamic Back Squat, Bench/100m shuttle sprints

Strength
5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.

Notes: Maintain posture – chest up, back scooped, knees back – no matter what. If the weight is too heavy to maintain, obviously, go down. Use straps.

Dynamic Strength
1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.
1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.
Conditioning/Speed
4x100m Shuttle Run – rest 1:1

Notes: Set targets/cones 25m apart. Complete the 100m using 2 down and back ALL OUT sprints.