11/30/09 Monday

Warm up!

Main Set: Strength/endurance
L3: 10 rounds rest 1 min between rnds
- 3 Low back squats (heavy)
- 40 yard two hand over head walk*
- 3 Dead Lifts (heavy)
- 10 push ups

L2: 6 rounds rest 1:30min btwn rnds
- 3 Low back squats (heavy)
- 40 yard two hand over head walk*
- 3 Dead Lifts (heavy)
- 10 push ups

L1: 4 rounds rest 2min btwn rnds
- 3 Low back squats (heavy)
- 40 yard two hand over head walk*
- 3 Dead Lifts (heavy)
- 10 push ups

* Over Head Walk: while holding weight (ie; KB, DB, Oly bar etc.) overhead, locked out, walk the Rx'd distance. This excercise challenges your midline stabilization (AKA Core), shoulder stability, balance, leg and hip strength.

Train Hard!
Rayne