Rob's World
Objective:
Strength & Power
Warmup:
4 rds
BBC
5x dislocates
Training:
1) 6 rds
5x Curtis P's
10x Scotty Bob's
8x Jump Squats with PVC
2) 4 rds
10x walking lunges
20x jumping lunges
5x double jumps
3) 4 rds
8x Plyo pushups on plates
5x single arm heavy row
8x slasher to halo
4) 50x wgt situps w/ #25 plate - 50x unwgt situps
Comments:
It's funny how whenever we do one of our coaches workouts (www.mtnathlete.com) our programming ramps up in intensity. It's easy to fall into a few weeks of moderate training just out of laziness and lack of interest. This workout is a kick in the balls.
Curtis P's are just stupid gross. Hanging Clean into lunges into push press. Barbell never touches the ground. We started with #50 on the Scotty Bobs but had to drop to #35. Just started getting sloppy. I guess our core was exhuasted from the P's, I found it really difficult to get it to fully engage once I got horizontal. On the squat jumps put a piece of pvc across your shoulders like a back squat and really try to get up there. No 6'' bullshit jumps.
The lower body complex circuit was nasty. We realized that there was lots of lunging in this sessions, E-fucking centric. The jumping lunges got real nasty around the 3rd round. Take about 30 seconds to gather your shit between rounds.
The plyo's on #25 plates is just awesome! Go from a close grip between the plates and explode up landing on the plates. Go right into the next pushup which is nice and deep and explode once again. That is 1. Do 8.
We finished with 100x situps, half of which is with wgt.
Double Jumps look like this
