Strength
Front squat
3-3-3 (Heavy 3)
^with 3,2,1 seated start box jumps between sets
Workout
10-9-8-7-6-5-4-3-2-1
Single KB clean & jerk (reps per arm)
Racked KB lunges (reps per leg)
*15 min cap
**I want to talk about the seated start box jumps. Note the sets/reps, so you’ll be doing these between your three working sets up to that heavy 3. We’re not going crazy. View these as a pause squat or a deadlift – you’re generating force from more or less a dead stop. Start with a bench or 20″ box, and the more advanced will work up to starting on a med ball or the smallest box. If you’re struggling with this, then lower the box landing height, or scale back to a vertical jump. Like I said, let’s not go crazy and let’s not get frustrated — we want to challenge you to move a little bit differently.
For the remainder of the workout, the clean and jerks will be from the hang or ground – your preference and whatever gets you moving fastest – and however you break up the reps to achieve 10-9-8.. etc per side is up to you. The coaches can hep you figure that out. And the racked lunges will be similar to the racked walks from last Friday with your hand under your chin. The direction you lunge is up to you.