Strength
Back squats
3 – 75%
3 – 80%
3 – 80%
3 – 85%
3 – 85%
*Follow up each set with 3 box jumps at 20″ for everyone (no higher). Focus on exploding from the ground and landing in a 1/4 squat or less.
Workout
Tabata
KB swings – 70/53
Goblet squats – 70/53
Hollow rocks (holds)
**We hit some tabata work with the barbell a few weeks ago, and continuing it this week with the kettlebell and some static holds with the hollow rocks. Now, you might be wondering why I said ‘static hold’ when it says ‘hollow rock’. I want you to think of ‘rock’ here not as rocking back and forth, but holding a static ‘crunch’ position as solid as a rock for those 20 seconds of work. Check out the link above for scaling options – easiest to hardest. Even the easiest position listed can be challenging depending on how hard you’re holding. So don’t be so quick to jump down to the more difficult positions. Key thing here is keeping that lowback glued to the ground.