February 8, 2013 (Friday)

Warm-Up

Work up in wt. towards SC -> PJ

Skill/Strength

A. From just above the knee, work up to heavy SC -> PJ - 245#

B. Work up to heavy 2 x Hover DL - 335#

Strength

A. 3 x 5 :03 Top Pause -> :03 Descent -> Fast Up
     1. BP - 205#
     2. Wtd PU - 16 kg. KB

Conditioning

A. 2 trials of T-test - 10.01

B. 2 trials of Pro-Agility test - 4.9

C. 2 trials of 40m. sprint - 5.34

D. 2 trials of 300 m. Shuttle test - 1:05

E. 20 x 50 Swim
     10 @ :45, 10 @ :40