Technical Workout
5X5 of...
Front squats and Squat Jumps
Power Cleans and 6 Lateral Plyo Push-ups on the box
Plenty of rest in between exercises
The tension required to control the front squats and maintain a lordotic (arched) curve in the lower lumbar region pre-exhausts the athlete prior to the jump squats. Keeping the reps low and the rest high allows for high contraction force (front squats)and rate of force production (jump squats).
The power cleans offer an explosive pull from the floor and are coupled with the plyometric push-ups. These focus on explosive sagittal plane pushing while requiring abdominal/lower back stabilizer strength. This same stabilization is not needed when you've got your back on a bench.
You ain't gonna have your back on a bench when you throw a palm to the nose! Don't worry, we're still gonna bench (it has a place).
Joe, Jordan, Ronald, Garrett
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1 comment:
I dont know about any of you, but I always carry a bench around incase someones nose deserves a good palming.
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