Monday 07-05-2021 Workout Of the Day

A. 5 sets
10 back squat jumps, into…
10/leg bulgarian split squats
rest ~2 mins

B. 15 min ladder @35/50#
3 dbl DB devils press

Workout Notes/Intentions: For Part A, back squat jumps will be done in your training square so you must clean the bar from the ground and pop it onto your back for each set. Choose a weight that allows you to move through the 10 reps at a consistent pace, not slowing down or changing the pace of your reps throughout the set. You shouldn’t be “resting” for more than one breath at the top; this set is meant to be done straight through, focusing on speed and power out of the bottom of the squat. Following your squat jumps, you will go right to your bench/box and perform 10 Bulgarian split squats on each leg. Weight these with double KB/DB. You will rest after the split squats. Take the time you need to let those legs recover, approx. 2 mins. 

For Part B, you will need one set of DB’s. The devils press will stay at 3 reps for the entire workout, and the cals will increase by 3 reps each set. (i.e. 3 devils press, 3 cals, 3 devil’s press, 6 cals, 3 devils press, 9 cals, etc.). Try to make the devils press smooth and efficient, as the reps are intentionally low so you are not getting hung up on them. Pace yourself for the 15 minutes, and turn it up in the last 2-3 minutes if you can.