Speed Box Squats:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.
Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be FAST on the way up. Prioritize SPEED and perfect positions over load! Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.
JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)
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Week 4 of 6
4-5 Rounds or 20 Minutes for Quality:
30 Double-Unders/Alternating Foot Steps or 2x Singles
3-5 Strict Lean Away Pull-Ups
8-10 Alternating Leg Split Jumps
8-10 Rower Pike-Ups
Modify the lean away Pull-Ups to regular pull ups (bands okay) or ring rows and the Rower Pike-Ups to Knee Tucks as needed. The intent is to move continuously through the circuit.
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Save the Date: The 2020 East Coast Gambit
Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! As you can probably see from the video above, last year’s Gambit was an enormous success. Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition.
The event is open to all individuals and will feature both RX and SCALED divisions. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day! Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division.
Head over to the East Coast Gambit website to take a look at last year’s events, results, and sponsors. You can also check out our photos from the big day! Whether you’re competing or cheering, we can’t wait to see you there!
Elite Gymnast Shares Core Training Progression and Tips BarBend
Sitting Is Bad for Our Health, Should We Squat More Instead? NY Times