Thursday, May 17, 2012

A. Back Squat
Beginners: 5, 5, 5 @ 20x2, unless your coach suggests otherwise.
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 15 to 30 lbs for 2 reps x 3 sets

B. 7 Box Jumps - line the boxes up outside from shortest to tallest - last one should be 30". Leave enough space to jump down in between the boxes and up onto the next box.
At the last box jump, do 10 front squats 85/125 lbs AFAP, then sprint 50 meters, touch the ground and return.
Rest 5 min x 5 sets.
In your rest work on weighted lumbar spine extension and back bridges.