Squatting Hell

Strength/Stamina
155# Back Squat (44% of 1RM):
3 min max reps
Rest 2 min
2 min max reps
Rest 1 min
1 min max reps
*Do not rack BB in working sets
70 total reps

Durability
Knee Band Extensions

7s Practice

7s Practice

Strength - Glute Bridge, FS

Strength
A.  BB Glute Bridge
1x10 @ 225#
3x8 @ 315#

B.  Front Squat
3x6 @ 185# - 195# - 210# (65-70-75 %)

C1.  Stability Ball Pushups (feet on floor) 3x6
C2.  Stability Ball Leg Curls 3x12

7s Practice (Fri June 21)

7s Practice (Wed June 19)

7s Practice

7s Practice

7s Practice (Sat June 15)

7s Practice (Fri June 14)

7s Practice (Wed June 12)

Running Conditioning

A.  5 Rounds:
Run 200 meters (100 & back) in 40 secs or less then rest 20 secs
Run 100 meters in 20 secs or less then rest 40 secs
Rx'd - No Misses

B.  5 Rounds (start each sprint on stomach):
Sprint 10 yards and back AFAP followed by short rest ( < 10 secs)
Sprint 20 yards and back AFAP followed by short rest ( < 20 secs)
Rx'd

7s Practice

* Push the fitness harder...when it hurts turn it up more

7s Practice (Thr June 6)

Strength - Press, DL, BS

Strength
A.  Press
3x6 @ 116# - 123# - 133# (65-70-75 %)

B.  Deadlift
3x6 @ 287# - 309# - 331# (65-70-75 %)

C. Back Squat
3x6 @ 228# - 245# - 263# (65-70-75 %)

D1.  One Leg Box Squat 2x5 each w/ 10# plates
D2.  Strict Pullups 2 x max - 13, 10

E1.  Back Extensions 3x15 w/ 25# plate
E2.  40# Bulgarain Bag Rotations 3x10 each side

7s Practice

7s Practice