Sprinters/Jumpers/Throwers Workout 12/23/09

WOD for Wednesday 12.23.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up

1x6 of the 6 warm up movements

Running

No running today

Weights

Front Squat 3x5 (3 sets of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW

Bench Press 3x5 (barbell or dumbbell are both fine)
Power Clean 3x3
Back Extensions 3x8

Stretching
Stretch for a minimum of 5 minutes

Please post

1. weights used
   
2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack