073010

D5-W4

Speed Day

Warmup with box jumps.


A: Box Squat x 2; 8 sets @ 50% of 1RM; Rest 1 min b/t sets

B: Speed Bench Press x 3; 8 sets @ 50% of 1 RM; rest 1 min b/t sets

C: Deadlift x 2; 8 sets @ 45% 1RM; rest 30 seconds b/t sets

On boxsquat, sit to a bench/box that is just below parallel. Use a power rack if you have it. When sitting to the box, put all your weight on it, maintain internal pressure, and quickly stand from the bottom while keeping the weight controlled. This is a technique called static overcome by dynamic strength. When sitting you are in a static, seated position, then you propel yourself dynamically up to a standing position. These movements/reps should be done explosively with purpose.

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AMRAP x 1 strict ring dips

rest 3 minutes

AMRAP x 1 kipping pullups

rest 3 minutes

AMRAP in 2 minutes of GHD Situps