run/walk 2 miles
5/10/09 DE Squat
Box Squat- (13 inch)
Speed Deficit DL (3 inch)
Db snatch- (thick)
Glute ham raise-
bw x 8
bw x 8
bw x 12
bw x 15
then alternate run 200s walk 100s until 1 mile
40 meter agility sprint x 2sets
*8.5 out of 10. My speed would have been better on squats had I waited another day but I needed to switch my days to go with my schedule. I am working on running and flexibilty for an upcoming fitness test next month for a law enforcement agency. I actually enjoyed running today because it was such a beautiful day out which has been rare lately with all the rain. Also, I find it helpful to run after lifting because I will actually do it then lol. I find intervals one of the best ways to get faster and run better on 1.5-2 mile runs. Next time I will run 300s and walk 100s. I always start off easy when it comes to running and build up.
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
Last edited by superbilt; 05-10-2009 at 08:59 PM.