Workout
10 min AirFit @ easy pace
Then:
3×10 Reverse Hypers
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
4×4 SLDL @ 135# (4 each side)
Then:
Work up to a heavy Front Squat
Then:
5×3 Front Squat @ 255#
Rest 3 min between sets
Then:
10x Jump Squat @ 45#+ 40# Chain+
30sec AD “Hard”+
2:00 min rest
3 rounds
Then:
5×5 Toes to Bar
Then:
Cool Down

Participant: Antonio, SLDL, FS, Jump Squat/AD (38c,34.5,31.5), T2B

 

 

Workout
10min Row @ easy Pace
Then:
3×10 Dislocate
Then:
Work up to a heavy Bench Press
Then:
5×5 Bench Press @ 185#
Between each set complete 10x Plank Pulls
rest 2 min between each set
Then:
5×15 Bench Press @ 115#
rest 90sec between sets
Then:
Cool Down

Participant: Ari, Bench Press, Plank Pulls

 

 

Workout
10min AirFit @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
6x TGU (3 each side)+
60sec FLR
5 rounds
Then:
10x(15sec Hard/45sec easy) AirFit
Then:
Cool Down

Participant: Heba, Jamie, TGU, FLR, AirFit

 

photo-41Loaded jump squats can be great for developing explosive power.   You don’t need a lot of weight to make theses effective, I like to use chains, control the movement on the way down and explode upwards, repeat.