BS intensity, Plyo Circuit + 6 min AMRAP

Nove 30
Day 9

A.    Back Squat                x 5 (heavier than last week, can be a 5RM attempt if feeling good)

180x5, only 5# more than last week - felt a bit timid with it so stopped there

    * 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)

rnd 1 - Tallest lifting block+6 inches

added 1 mat per round until rnd 5 - FUN!

C.    6 MIN AMRAP (attack mode)

Power Clean                 105#x 6

    Burpee Over the Bar            x6

    HSPU                    x6

4 rnds + 3 PC

HSPUs slowed me down -

Gym was really hot and I felt a bit off during this

Cedar and I went hiking on the Big Laurel Creek in the afternoon - beautiful day!