15JAN2015

Strength: 

1. Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you've done this before add 5# to the last time. Don't completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock. 

2a). M.E. Tricep pull-downs x2 - 60 second rest

2b). Scap Jacks Y's, T's, W's 10 reps each x2 - 60 second rest

 

WOD

10 minute AMRAP

10 - Weighted Box Drops (RX = 35#-24"/26#-20", FB = 53-24"/35-20") - While constantly holding the KB step up onto the box, stand up straight, drop off landing on balls of feet softly, lower into a full squat and then jump off the ground...repeat. 

15 - Power Snatch (75/55)

30 - Double Unders

 

3 2 1 ROADHOUSE

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