07DEC2010

Focus: Legs/Core

Warmup:
3 Rounds (45-75-105):
5 SLDL
5 Ohead Squat
5 Good Mornings
5 HSPU
10 GHD Situps

25 AGU

3 Rounds:
10-10-10 Push Press @ 135#-115#-95#

25 AGU

3 Rounds (continuous):
5 Hang Clean + Thruster @ 95#
5 Box Jump @ 42"
5 Lunge Jump (ea)

25 AGU

25 Ankles-to-the-Bar
25 Windshield Wipers (ea)
25 Split Squats (ea)

25 AGU

Notes:
AGU = Atomic Getup (see past workouts for description)
Push Press Set = do 10 @ 135#, then take 10# off each side, 10 more @ 115#, 10# off each side, 10 @ 95#... rest in between each set of 30
Ankles-to-the-Bar = Hang from a bar, curl legs up until knees are tucked into chest and ankles touch the bar (should be looking behind you)
Windshield Wipers = Hang from a bar, bring legs up (keep straight) until they are parallel to your chest, then tick back and forth (to parallel to ground)
Split Squats = One leg extended behind body, resting on either a bench or ring.  Should simulate a single-leg squat with a little support.