OYC complete:

3 rounds of: 
 33 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.

then,

3 rounds per side of:
33 SLD 15/20
rest 30 sec. between rounds.

then, 

3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.

then, 

3 rounds of
33 walking lunges (R+L=1)
Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.


Daily Extras - Put a 400m run between the squats and SLD's. Then put one between SLDs and heel raises. Then one between heel raises and lunges. Then run one after the lunges.  


Workout Notes:

  1. Everything else is, pretty much, fried. So it HAS to be legs today. Plus it's "squat" week, so, there's that. 
  2. PROGRAMMING!
  3. HEED the WARNINGS. Be careful. See vid.
  4. If you are new (less than a couple of months) you are forbidden to do all of these reps. Please scale. 
  5. There should be a deliberate pause at the bottom of each BTB.
  6. SLDs can be scaled by shortening the movement. Hold the DB by one end. 
  7. Walking lunges are counted as 1+1=1 (as God intended).
  8. Take NO MORE than 30s rest.

Sidney McGregor Lawson‎ to Team Camo

Hey Tema Camo!! We are having a team snowshoe/hike!! SATURDAY MARCH 9th, 10:00 am! Meet at the Mueller Park Canyon Trailhead! Come for as little or as long as you like! I don't think you will need snowshoes for this one. Waterproof trail shoes shoes, snow boots, hiking boots, chains, whatever you have will work, so no excuses! come and get outside! TELL EVERYONE YOU KNOW!! I GUESS THE DORKS FROM TEAM BLACK CAN COME TOO IF THEY WANT! HA!

Who’s in!!?


 The boys getting their row on! All made significant improvements. You should ask them about it.

The boys getting their row on! All made significant improvements. You should ask them about it.


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