1: Box Squat (3/8 x 3 @55-65% of Back Squat 1RM, every 60s.)
2: Seated Dynamic Box Jumps: 1/5 x 3, every 60s.
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat
5 Minutes of Worlds Greatest Stretch
– Strength: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to their box squats, but if not we want Athletes to use 50-60% of their 1RM BACK Squat which was tested recently. We’ll then culminate this work with seated dynamic box jumps. We want Athletes to use a challenging height, but something well within their range – no one should be risking failing or falling with these. If that means they need to use a lower height then they should do so. This work though it may not seem important allows Athletes to utilize fast-twitch muscle fiber – if you don’t use it you lose it! This is important because type 2 fiber aids in gaining lean muscle = improved body composition.
– Metcon: This is a brutal 5-minute AMRAP for the lower-body. We want Athletes to use a load that is challenging but will allow them to keep moving for the entire 5 minutes. No one should be resting today – complete 1 round – drop the bar and then go again. 100% effort. Remember, it’s only 5 minutes so no one should even have the time to look at the clock.