AM
10 km easy trail run
20 km MTB ride 

Warm up and find 1 RM bench press = 110 lbs

Warm up
Body weight squats 3 X 10
Walk lunges 2 rounds around gym
High knees 20 reps
Jump squats 10

Work

Snatch 3 X 5

3 sets of:
Barbell jump squats
Stiff one legged deadlift with barbell
Barbell hight knees

Seated calf raises 3 X 20
Seated leg extentions - drop sets
Lying hamstring curl - 2 X 20

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Comments

• Misledgeekboy 2012/11/12
  Nice workout. My legs are actually a bit sore today.