Wednesday October 17th, 2012

Level 1

3 sets

A1. Deadlift 6-8 reps @ 20x1.  Perfect form.   rest 45s

A2. DB Bench Press @ 20x1. Perfect form.  rest 45s

A3. Double Under practice 45s.             rest 45s

B.
6 sets
5 reps DB "no squat" man makers
Airdyne 25s @ 95% effort
Rest 3 minutes


Level 2

A. On 12 minute timer build to ~85% of your 1RM deadlift.  If you haven't tested deadlift build to a moderate single.  NO even close to 1RM attempts for those that have tested recently.

B. 6 sets
3 deadlifts @ your moderate single
12 box jumps
Airdyne 25s @ 90% effort
Rest 3 minutes