Deload week continues…
4 Rounds for quality of:
3 Box Jumps
10 Clapping Push-ups
10 Jumping Squats
10 Barbell Bent Over Rows, 75/55 lbs
20/17 Row Calories
Box Jumps- high
Jumping Squats- add loading if you like
Row Calories- easy to moderate pace
Focus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.
Keep this all about explosive power and quality of movement. We are less concerned how quickly you move through the workout and want the focus more on explosive power within each of the movements. Choose a box height that is high and won’t allow for rebounding but isn’t something you are going to be failing a rep on. The clapping push up should be done in an unbroken set. Jumping squat should still have loading on the lighter side if you plan on using any. You can get creative with what variation you would like to do. Barbell on your back, dumbbells at sides, etc. Row should be at a recovery pace and be an opportunity to just move and rest before the next round more than anything.
Every 1 min for 10 mins: Rope Climb
2-3 Rope Climbs (sub lowers)
We are continuing with our ladder accessory work through the deload week. You will be doing 2-3 reps on the minute and should choose a rep scheme that is challenging. Modify the reps even further to doing 1 rep on the minute if needed. If you don’t have rope climbs, do a variation that will help build this skill or strength.
1min ea. Banded Lying Hamstring Stretch
1min ea. Banded Lying Crossover Stretch