Week11/Monday
Explosive Strength
Back squat x3 FULL range of motion with 90% of 1RM front squat
Jump squat x3 with 25% of 1RM back squat (explosive, high up)
3 rounds with 5 min rest
*3 seconds lowering down, as fast as possible going UP
Barbell Conditioning
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes to bars
50 double unders
15 squat cleans with 50% of 1RM squat clean
25 toes to bars
50 double unders
13 squat cleans with 60% of 1RM squat clean
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes to bars
50 double unders
11 squat cleans, 70% of 1RM squat clean
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes to bars
50 double unders
9 squat cleans with 77.5% of 1RM squat clean
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes to bars
50 double unders
7 squat cleans with 85% of 1RM squat clean
Stop at 20 minutes.
Core Strength
Hollow position 20-30 seconds hold
One arm farmer carry (heavy kettlebell) 30s each side
3 rounds with 1 min rest
L-sit hold 15-20 seconds
One arm farmer carry (heavy kettlebell) 30s each side
3 rounds with 1 min rest