Training.

Listen to this song: Sam Adams - Heads Will Roll

Tuesday, January 18th 2011 9:30 AM
Rogue Performance: www.trainrogue.com

Lower Body Strength 1
A1. Hang Cleans (5x2) (115, 145, 185, 225, 235: New PR!)
A2. Sumo Deadlift (4RM) (135, 225, 275, 315, -, -)
A3. Hip Flexor Mobs (3x5s/side)

B1. DB Reverse Lunge (3x10-12/leg) (45, 45, 45)
B2. Salute Planks (3x5s/side)

Conditioning - Alactic Power
Prowler Sprints (90 lbs): Two rounds of 10 reps (8 seconds on/70 seconds off)

1. 8 sec on, 70 sec off
2. 8 sec on, 70 sec off
3. 8 sec on, 70 sec off
4. 8 sec on, 70 sec off
5. 8 sec on, 70 sec off
6. 8 sec on, 70 sec off
7. 8 sec on, 70 sec off
8. 8 sec on, 70 sec off
9. 8 sec on, 70 sec off
10. 8 sec on, 70 sec off

1. 8 sec on, 70 sec off
2. 8 sec on, 70 sec off
3. 8 sec on, 70 sec off
4. 8 sec on, 70 sec off
5. 8 sec on, 70 sec off
6. 8 sec on, 70 sec off
7. 8 sec on, 70 sec off
8. 8 sec on, 70 sec off
9. 8 sec on, 70 sec off
10. 8 sec on, 70 sec off