November 1, 2017 – Strength

November 1, 2017 – Strength

A.
Five sets of:
Front Squats x 5 reps – 3 seconds down (use a weight you could only lift 10 times at this tempo, we want SPEED out of the bottom of the squat. use the same weight for all sets but increase if you start too light)
Rest 60 seconds
Strict Pull-Ups x 5 reps – 2 seconds down (use weight if possible – hold dumbell between your feet – make these tough!)
Rest 60 seconds
Box jumps (step down) x 10 reps (BE SMART – stretch out the achilles really good prior to jumping. Use a tall box if possible, sub 20 step ups if youre skipping jumps today)
Rest 60 seconds

B.
Every 3 minutes x 5 sets
20 Kettlebell swings
20 Pushups

turn up the intensity – move quick as long as form allows. swing a heavy bell if you have experience with them. pushups should move quick and should not take more than 2 sets, so dont do more than 2 sets. example if you do 20 swings and then 7 pushups, then 5 pushups. stop there.

C. Max effort (as long as possible) plank from elbows – PERFECT form. We want a “hollow body”, as soon as you sag you are done
rest 60 seconds
Max Hollow hold
rest 60 seconds
3 x max bench superman holds, rest 30 seconds between each.