23DEC2010

Warmup (2x, 45#, 95#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 1H HS (ea)
  Pigeon Stretch

5x:
  5 Overhead Squat @ 135#
  5 Front Squat @ 135#
  5 Back Squat @ 135#
  20 Lunge Jumps (10 ea)

5x:
  6 RDL @ 185# (3 ea)
  10 Plyo Back Extensions

Push Press + Hold (10 sec)
  5 @ 135#
  5 @ 135#
  5 @ 135#
  3 @ 155#
  3 @ 165#

25 Hanging Wipers
25 Ankles-to-the-Bar

Notes:
1H HS = one handed hand stand
Plyo Back Extension - using a GHD or similar apparatus, execute back extensions quickly enough to make use of the plyometric effect.  this is done immediately after a (relatively) heavy RDL set to focus on hamstrings and lower back.
Push Press + Hold - execute a push press, then hold the weight overhead 10 seconds (have a buddy count) before lowering and executing another rep