Thursday 093010

Strength:

1) Deadlift, 3x5

2a) Walking DB Lunges, 3x5 each leg (heavy)

2b) Bench Hip Lifts, 3x10

Anaerobic Capacity:

10 seconds on, 50 seconds off of:

Push press, 65/45

Step-up jumps

KB jumps, 16/12kg

5 yard shuttle run

For the anaerobic capacity training, you'll start at one exercise, do as many reps as possible in 10 seconds, then get 50 seconds to rest before rotating to the next exercise. KB jumps will be performed by holding one KB between your legs, dropping into a quarter squat, exploding up as high as you can, and repeating as fast as possible for the time. For the shuttle run, two cones will be set 5 yards apart and you will simply run back and forth between them as many times as possible in 10 seconds.

A little deadlift wisdom from Rip.