Tuesday Dec. 6/11

A. Back Squat; 5,5,5; rest as needed (2-3mins?) (shoot to add 5-10# from last time you did these)

All 3 sets should be tough with the last one being right around your previous 5RM, beating it by a few #'s would be good...

B. 6-10x

Every 60s perform 2 Broad Jumps quickly for max distance...

so on the min you jump 2x then rest until the min is up. (be sure to have good footwear and be in a dry area to avoid a catastrophic slip potential!) Also, if your distance starts to lessen/are unable to recover in time for subsequent round then stop these and move on acter that set.

C. 5x

8-10 Bar Dips (Bench Dips or Pushups if needed)

30s Max rep Switch Lunges (or alternating lunges)

2:30 Rest

For the Dips start out at bodyweight and add 10# per set AS LONG AS YOU CAN DO ALL 10 REPS QUICK AND STRONG- if you end up only doing 8-9 or even if you are questionable about the next increase then keep with the same wt. Avoid decreasing wt. if possible, if you need to I would rather the reps went down and intensity stayed the same... that being said if you end up doing less than 8 reps for a set then switch it over to DB Shoulder Press.. main thing is to change it up.

For the SL's it's OK to end up with a bit left in the tank at the end of each set, ideally they would be quick and the reps would prove to be taxing not the sheer weight of the movement.... so, don't worry about adding wt.

Broad Jumps:

Dips: