Thursday, September 20th, 2007...8:09 pm
Fast and Furious, part II
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Repeat last thursday with a bonus ending: Dynamic squat day, with some GPP work.
Overhead squats for speed. 10 sets of 2. These is tricky, since fast overheads are, well, fast, therefore the balance is a factor.
Lunge switches/sled blast/band sprints. The lunges were in a rhythm: low, low, high - left, right, LEFT, right, left, RIGHT, for 12 reps altogether. Then sled push for 100 feet (1 bodytribe lap), then wrap some bands together, attach to a loaded squat rack, then wrap it around your waist and then BLAST about 40 feet as fast as you can, for 3 reps. Repeat whole combo for 10-15 minutes.
Tire slams. Grab a heavy club and beat the tire. A lot.
tire smash with 25 lb club, 1-handed style
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