BS 5RM, Jumping BS + Plyo Circuit, 4 min AMRAP

Dec 7

Day 4

A.    Back Squat                x 5 RM (if you’re feeling particularly sore, try to match last week’s effort)

Added 5# from last sat, 185x5, PR

Depth could improve

    * Rest ~5-7 min before B

B.     5 Rounds

Jumping Back Squat            x 5 (@ 33% of 1RM) explode from the hole through the heels,

Rest                     30 seconds

“Plyometric Circuit”

Forward Roll                 From red mat

+ the box should be right in front of you after you come out of the forward roll

12” Box Jump

+ You will not “jump” off the box, you will drop and as soon as you drop you begin your tall jump

Tall Box Jump             @ 80-90% of Max height (increase height with each round)

last round was 4 mats added which is 1 mat more than last week

C.    4 MIN AMRAP

    6 Deadlift 155#

    5 Ring Dip

    10 Air Squat

    Rest 1 minute

5 rnds + 6 DLs - UB 

I only did 1 round of this AMRAP, hope that was right, it felt good