Strength
Box squat
Work to Heavy 5
Workout
3 Rounds for time
10 – Dumbbell Snatch (50/35) (per arm)
20 – Renegade Row (total reps)
30 – Air Squats
**Box squats – another new movement, and a great follow up to the glute bridges from Thursday. So why are we doing box squats?
“By limiting range of motion and providing the box for support, athletes should be able to lift heavier than their current 1 RM Back Squat. This builds neuro-muscular drive and confidence. Moreover, since you’re forced to SIT BACK, the posterior chain is forced to engage.”
Boom. Because science, y’all. No, for real tho. Read that again, as written by Mr. Jason Camsky. Bro-dawg wouldn’t lie to you, would he?? No way. If anyone is into the booty, it’s Jason… wait.. that’s not what I mean. If anyone is into BUILDING a great booty, it’s him. Okay, only slightly better, but I’ll go with it.
Workout is pretty simple, but effective. We’ll do ‘Games style’ snatches (from the ground, alternating), rows, and unweighted squats. Those should feel good after the box squats.