Friday May 13th

Workout of the day

Training:
A. Seated box jumps 8 x 2
B. Back squat 12 x 2; rest 45 sec.

WOD:
Complete 5 rounds for time:
5 Muscle ups*
10 DB hang squat cleans (40/25lbs)
200 meter run

*sub 10 pull ups/10 dips per round 

Seated Box Jumps: Begin seated on one box in front of another, preferably higher, box. You can initiate the jump by lifting the feet and replanting them, or from a static start. Either way, transfer as quickly as possible from seated to jumping. 

 

We met Laura at Westside Barbell where she holds most if not all of the women's powerlifting records. Strong? Strong is an understatement if there ever was one. Check her out doing a 100lb kneeling jump. Give this a try today (you don't have to do it with a barbell on your back). It is a great way to develop explosiveness and to better understand the powerful hip extension required for the olympic lifts.