Tue Apr. 15 "Stay Put"

Move

1) 4 Sets
4 Back Squats
3 Squat Jumps (No weight)

2) 30 Sec. Work, 30 Sec. Rest x 10
DB Burpee Power Clean + Thruster

Train

1) 4 Sets:
4 Back Squats (77-85%
3 Dumbbell Squat Jumps

2) Stay Put

For Time (12 Min Time Cap)
50 Dumbbell Burpee Squat Clean Thrusters (50/35)

Stimulus

1) Here you are contrasting heavy back squats with light DB front squats to stimulate power development. The goal is to be explosive with the light dumbbell. Your working sets of squats should land within the prescribed percentage range. This is not building to a maximal set.

2) This is a short, intense workout. Find a steady, methodical pace that you can consistently hold for the first 35-40 reps, then aim to pick up the pace. Choose a dumbbell weight that allows you to complete at least 5 reps on the minute (1 rep every 12 seconds).

Extra Credit

Bike Erg: 3 Sets (Total = 42 Minutes)
3:00 Moderate Pace
3:00 Easy Pace
1:30 Fast Pace
3:00 Easy Pace
0:30 Sprint Pace
3:00 Easy Pace