Monday 22/09
PART A - SPEED STRENGTH
EMOM 12
Min 1: 5 Barbell Squat Jumps @45% 3RM
Min 2: 5 Max Effort CM Box Jumps
Min 3: Rest
This block is designed to develop speed strength by combining loaded squat jumps with unloaded maximal box jumps.
Box Squat: Lower under control and explode upwards with maximum intent. Bar speed and jump height are the priorities
Jumps: Use the stretch-shortening cycle to generate maximum vertical force. Every rep should be performed with full intent, landing softly and resetting before the next jump to maintain quality.
PART B - STRENGTH
EMOM 12
Min 1: 3 Box Squats w/22X0 @85% 3RM
Min 2: 6 DB SA Bird Dog Row @RPE7
Min 3: Rest
This block continues the focus on max strength with strict tempo control, progressing the squat to include a pause for greater positional strength and introducing an anti-rotation row for trunk stability and control
Box Squat: Lower under control for two seconds, hold a strict two-second pause on the box to reinforce posture and tension, then drive up explosively.
DB Bird Dog Row: Maintain hips and shoulders square, keep ribs down, and avoid twisting as the dumbbell is pulled with control.
