03 Aug 09
Monday
Warm-up
3 rounds 10-15 reps
Pullups
Pushups
Situps
Back extensions
Overhead squat

Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For Time:
400 meter run
21 x Deadlift 225lbs men/160lbs women
21 x Knee to Elbow

400 meter run
15 x Deadlift 225lbs men/160lbs women
15 x Knee to Elbow

400 meter run
9 x Deadlift 225lbs men/160lbs women
9 x Knee to Elbow

Finish with 10 minutes of stretching.