BS PR, Jumping BS + Plyo Circuit, Bar Dips and Press

Dec 20

A.    Back Squat                x 5  Establish a 5 RM (don’t feel that you have to rush into the next rep, make sure that you’re organizing yourself and taking a nice breath between each rep 190x5

B.     5 Rounds

Jumping Back Squat            x 5 (@ 33% of 1RM)

Rest                     30 seconds

“Plyometric Circuit”

Forward Roll                 From red mat

+

12” Box Jump

+

Tall Box Jump             @ 80-90% of Max height (increase height with each round) increased to 36 in on last round

C.    3 Rounds    Bar Dip (2010)            x AMRAP -1

15 10,10

            Rest 1 minutes

            Shoulder Press (21X1)    x 7-10

65x10, 65x9, 65x9 - felt hard

Rest 2 minutes