Workout of the Day
STRENGTH
Every 4 min x 5 Rounds
3 Deadlifts
6 Tall Box Jumps
Notes
Deadlifts are dead stop today. Reset on the floor for each. Use a relatively heavy load, RPE 8-8.5. You should have 1-2 reps in the tank on every set.
After your third rep, move immediately to the box. Use a box that allows you to land with knees and hips extended or mostly extended. The intent is to practice an explosive jump after the heavy lift. Don’t rush your reps.
ASSISTANCE
3-4 Rounds
45 sec Weighted Forearm Plank
10 ea Single Leg Box Hamstring Curl
Notes
Use a controlled tempo on the curls, aiming to keep some tension in the leg that’s working for the entire set.
(Programming Template: Week 3/8 )
Neil F opting for the 100lb Sandbag squats during yesterday’s metcon
“Tall” Box Jumps
This variation on a box jump aims to maximize the displacement of your mass from the ground to on top of the box. By landing “tall” you have to jump higher.