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Squats / Deads / Prowler

By 03/25/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

Strength and Conditioning Workout

Back Squats 10 Sets of 3 Reps (Speed Sets)
Immediately
Dead Lifts 5 Sets of 2 Reps (Speed Sets)
Rest 5 Mins
Heavy Prowler High Bar Push 4 x 50 Meters 180M/90W (2 – 3 min rest between)

:endwod:

Coaches Notes:  On the Speed Sets athletes should group up 4 – 5 per station.  Each athlete should find a challenging weight and rotate through the 10 Sets of Back Squats.  Immediately after completing 10 Sets of Back Squats more directly to 5 Sets of Dead Lifts.

Steven