Workouts for Week of 2/22/10

1) 4x50y sprint, 4x100y sprint, run 1 mile. rest as desired between the sprints.

2) 4x: 1:00 of 20y shuttle (back and forth between cones 20y apart). rest 1:00 between efforts.

3) 5x2 power cleans (80% of 1 rep max). rest 1min between efforts.

4) every minute for 5 minutes dead lift about 60% of your 1rep max 4x. for the rest of the minute do as many pullups or jump pullups as possible. rest for a bit and then do the same thing but replace the pullups with burpees and do about 10 lbs less on the dead lift (unless it wasnt challenging on the first go 'round).