Thursday April 3, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

5/side split squats

10/side Russian KBS

10 goblet squats

10 plank pull throughs

 

Mobility

:30/side banded front rack stretch

10 squat to stands

:20 Samson stretch

 

Skill/Strength

Front Squat 4x4

 

Rest 3-5 mins between sets

 

Go heavy, or use lighter weight and do paused squats.

 

In between sets, perform:

3x4 max distance rebounding broad jumps

Example (like this, but for max distance):  https://www.youtube.com/watch?v=EqAJP04r0Bw

 

If possible, begin with a kneeling jump

Example:  https://youtu.be/BzxzbVsaFlI?si=B8uINR7IClJK7XZ6

 

Then…

 

Double DB Bulgarian Split Squat 3-4x6 (per leg)

 

Light to moderate weight.  Focus on maintaining tension without rushing the rep.

 

WOD (optional)

AMRAP 7:

15 wallballs

10 pushups

5 pullups

 

F:  box pushups; ring rows

P1:  strict pullups

P2:  regular pullups

C:  5 bar muscle ups instead of pushups AND pullups; heavy wallball

Will Williams