TUesday, Aug 23
Strength:
Record your best Box Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Athlete Instructions
Find a 1RM in a 15 min window.
Set up with a 20/16 inch box/bench (just at parallel or 1 inch below).
Notes:
We will be using the box squat throughout this cycle to build posterior and leg strength. With a fully braced core, we want you to unload once on the box and then drive up explosively on every rep.
"Nick the Pig"
AMRAP 8 mins: Goblet Squats, American Kettlebell Swings, and Box Jumps
Complete as many rounds as possible in 8 mins of:
8 Goblet Squats, 70/53 lbs
8 American Kettlebell Swings, 70/53 lbs
8 Box Jumps, 30/24 in
Athlete Instructions
Goal: 4+ rounds
Notes:
This is a good dose of density and conditioning for the lower body. Focus throughout on high quality reps and unbroken sets. Note that these are box jumps and to a high box. Get set-up and brace before the first rep on each and make sure to really jump high and then fully stand up on the box