March 18th, 2019

Part B and C repeat each week. Track these metrics for progress

A. Hang Squat Clean
6 sets of reps 4-4-3-3-2-2 (increasing each set)
*Make sure technique is primary focus here. The goal is NOT to try to PR or waste your energy (both mental and physical) trying to achieve heavy loading. Just get explosive to prep the CNS for the Back Squats.

B. Back Squats
3 sets of 9 reps
*Increase weight from 3×12 last week

C. Rear-Foot Elevated Split Squats (see video demo)
3 sets of 10 reps (per leg)
*Increase weight from 3×12 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.

D. KB or DB Front Squats (one KB/DB on each shoulder) @ 30X1 tempo
Reps 15-12-9-9 (increase each set with 2×9 at same heavier weight)

E. 2 Rounds:

6 Tuck Jumps (see video demo)
12 Weighted Decline or GHD Sit-ups (medball)
6 Tuck Jumps
12 Barbell Ab Rollouts (see video demo)
6 Tuck Jumps
12 Hanging Knee Raises (DB or medball b/w feet as feasible)
6 Tuck Jumps
Rest 2-3 min recovery before second round

***Scale Tuck Jumps as Jumping Air Squats or “high jumps”

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