Thursday October 21, 2010

Frieh Session

Warmup: 2 rounds
200 meter run
bear crawl down
30 second deadhang + 1 K2E/15 seconds
bear crawl back
frog hop down
30 second deadhang + 1 K2E/15 seconds
frog hop back
5 wall squats
10 air squats
5 per side jump and tap

Then: 3 rounds
5 knee jumps or 5 single tuck jumps

Then: 10 -> 1 clean ladder
few minutes between each set, increase weight as appropriate, go for 1 RM only if feeling good, focus on form

10x33
9x45
8x55
7x60
6x65
5x70
4x75
3x75
85F
2x80
85F

Then: 4 rounds
4 per limb
Single Leg Deadlift 65#
1 arm KB situp 9#

Then: 4 rounds
4 per leg BB box stepup (strict!) 53# on 10 in box
4 per leg single leg box jump (strict!) 6 in box
4 both leg box jump (increase height over single leg box)
......20 in / 24 in / 26 in / 28 in FAIL