Warmup - Do one round of:
Air Squat - 10 reps
Pushup (1.5 REP) - 10 reps
Unweighted BB Back Squat - 10 reps
DB Lateral Raise - 10 reps
Squat Jump - 10 reps
Cable Row - 10 reps (light weight)
Unweighted BB Squat Jump - 10 reps
#1 This is 20 total sets. 10 sets of back squats and 10 sets of box jumps.
EVEN minutes - Back Squat - 2 reps at 70% of Back Squat 1RM
ODD minutes - Box Jump
For the Squat, PAUSE for 2 seconds at the bottom of the first rep only.
Regular tempo on the second rep.
For the first 4 sets of box jump - 3 reps at 30"
For sets 5, 6, and 7 - 2 reps and add height to the box
For reps 8, 9, and 10 - 1 rep and add height to the box again
#2 BB Clean Grip Deadlift (No touch at the bottom)
4 sets x 5 reps at 90% of clean 1RM
These reps start from the top, with the barbell at your hip. Go down
as low as you can without the barbell touching the floor, then come back up.
Slow and controlled, good technique in both directions.
#3 This is 5 rounds.
R1-Hand Release Pushup-18 reps, DB Row-20 reps total, Goblet Squat-26 reps
R2-Hand Release Pushup-20 reps, DB Row-20 reps total, Goblet Squat-24 reps
R3-Hand Release Pushup-22 reps, DB Row-20 reps total, Goblet Squat-22 reps
R4-Hand Release Pushup-24 reps, DB Row-20 reps total, Goblet Squat-20 reps
R5-Hand Release Pushup-26 reps, DB Row-20 reps total, Goblet Squat-18 reps
Rounds start at 0:00, 3:00, 6:00, 9:00, and 12:00.
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