Monday 20140428

Today's Workout 

PROGRESS CHECK! I know it is hard to go through a program and not really know if any of it is working. Today, you repeat the very first workout in the 6-week challenge! Have you gotten stronger? Can you pump out more reps? Can you move faster? Are you becoming harder to kill?

Lay it on the line today! Go in knowing what you got the first time, and attack those first set of results! You can be better. 


In 15 minutes work up to a heavy back squat.  


Tabata Squat...

Competitors use 35% of today's heavy back squat
Established use 25% of today's heavy back squat 
Recruits do bodyweight (air) squats.  

*Tabata* For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.


5 rounds for time of... 

5 deadlifts @ 65% of 1RM 
10 max distance broad jumps 


1,000 single unders 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: No single unders; do jogging cool down.