23NOV2010

Focus: Core

Core Warmup

5 Rounds:
3 Clean @ 155#
10 Box Jump @ 42"
5 Romanian DL @ 155# (ea)

5 Rounds:
95# Lunge Walk (25m)
95# Barbell Carry (25m ea)
53# KB Waiter Walk (50m ea)

5 Rounds:
5 Front Squat @ 95#
10 Lunge Jump (ea)
5 Back Squat @ 95#

Notes:
You'll notice that the weights aren't that difficult for this workout.  Only rest in between circuits... complete all 5 rounds of each circuit with as little rest as possible.  Power through the exercises... especially the squats in the last circuit.  Focus is on speed.