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.
2. 5 rep max something from strength list.
10 Power Cleans (135/95)
20 Lateral Box Jumps with a Squat (24/20 Box set up the long way, full squat on top)
200 meter Sand Bag Run
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Posted on Thu, January 22, 2015