Allyson Felix Workout Routine

I have to admit that I'm not 100% focused on who wins the race when Allyson Felix is racing. She simply reminds me of the girl next door, who could kick your ass in PE, and not only your ass but everyone else's. Back in 2004 she won a silver medal in the 200m at the Olympics, and she's also racing again in Beijing looking for more than a gold. To her credit since her silver in Athens, she's been burning up the track in every race since. Here is what she does in the gym to win gold:

Clean and Jerk

• Grip bar just outside athletic stance with shins touching bar
• Assume deadlift position with back locked, shoulders up, and abs and chest flexed
• Begin initial pull by extending hips and knees
• When bar is just above knees, explode upward by forcefully shrugging with straight arms and fully extending hips, knees and ankles
• Pull bar up, keeping it close to chest
• Drop under bar and catch it across front of shoulders in athletic stance with bent knees
• Explode upward and drive bar overhead by extending hips, knees and ankles
• Land in split stance and catch bar overhead with arms locked

Sets/Reps: 4x8

Squat

• Begin in athletic stance with bar on back, feet just wider than hip distance and toes pointing out slightly
• Keeping weight back on heels, initiate movement by driving hips back
• Squat with control and good posture until tops of thighs are parallel to ground, keeping knees behind toes
• Drive upward out of squat position, keeping eyes up and chest out

Sets/Reps: 4x15

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