Friday, 1/21/11

One of the chain setups for speed DL's. It's that simple.
And yes, the chain goes on both sides...
Sled Drag: 5 x 50m (you choose weight)
Squat Clean 6 x 2 (start with the bar, build up to a medium/light weight)

Dynamic Warm-Up/Burg WU

Wide Stance Box Squat: 12 x 2, 50% + Chains
Speed DL: 10 x 1, 65% + Chains
Optional: Hip Raises 2 x 12

3 RFT of:
Run 400m
1 Squat Complex 115#*
*Squat Complex: 5 Front Squats, 5 Back Squats, 5 Lunges (each leg) NO RACK

For Time:
Run or Row: 200m, 400m, 800m, 400m, 200m (rest 1/2 completion time)

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