111230

Strength

*Make sure to use your high-bar 1rm for these percentages. If you do not have a high-bar 1rm then cut 10-20% off of your low-bar 1rm for an estimated number.

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.
2a) 4X3 Shoulder Press – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning:

5 X 120 yard Prowler Shuttle Run @ 90/50# – rest 2 minutes.

Notes: Shuttle run/push should be performed by doing: 10yd down – 10 yd back, 20 yd down – 20 yd back, 30 yd down – 30 yd back. Use high handles for push down and low handles for push back.

Skill:

20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.

Notes: For vertical testing use whatever implement you can. You may touch a spot on the wall, hang rings high and measure them, or simply hang a tape measure from the ceiling. Do not take a run or a drop step to start. This should be a two foot standing jump test. Obviously, measure the height of your highest reach and subtract from highest height touched to find your number. Take at least 5 attempts.

 Strength
1) 145, 165, 175, 175
2a) 95, 100, 105F, 100
2b) 140, 160, 165, 165


Conditioning
Disaster.  Only had 10-15yd turn around so I had to do 6 pushes down and back.  Took me about 5 minutes each set and called it quits after 3 sets.  Legs were trashed.


Skill
HS walks are no problem for me.  I love them actually.  Give them to me everyday and I will be a happy girl. Would do about 45ft and then had to turn around and would go half way back without coming down. :)
Vertical Jump:  21 and 3/8 inches was my best


MFS - 2, 4, 3