5 ROUNDS squat complex (see below)
REST 30-60sec between each set
1 SQUAT COMPLEX consists of:
5 weighted bottom range squats
5 weighted full range squats
5 weighted full range jumping squats
5 unweighted MAX height jumping squats
WARMUP CONT'D NOT FOR TIME:
20 slow cossack squats (10 per side)
3 x 30sec high knees + 30sec butt kickers + 30sec REST
50 PVC pass-thrus
SKILL/STRENGTH: 10MINS PRACTICE
sots press: 5 x 3
try to go slightly heavier than last week
it doesn't take much weight so start with a PVC or broomstick.
focus on maintaining a solid air squat with your chest up tall.
2-4-6-8-10-... REPS ground-to-overhead
30 double-unders after each set
(NOTE: choose a moderate weight and make it a personal challenge; use a barbell, kettlebell, single dumbbell (or pair) or anything you got handy. the ground-to-overhead can be either a snatch or clean & jerk.)
- POST YOUR RESULTS TO COMMENTS.