Box Squat 6 x 3
Every 4:00 x 5 Sets:
5 High Box Jumps
10 Back Rack Reverse Lunges, from rack
100 Ft. Heavy ‘Fat Grip’ Farmer Carry
5 Minutes of Parasympathetic Breathing
– Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form.Remember, the purpose with these is to develop the posterior chain, develop force out of the hole and ingrain good movement patterns. For more information on the Box Squat make sure to read this article here. https://boxprogramming.com/box-squat/
– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – we want Athletes to challenge themselves with the height for box jumps – these should be done for explosiveness, not cycle rate and done stepping down on each rep. Plyometrics is the best tool we have to develop explosive strength and train fast twitch muscle fibers – important for Athletes of ALL abilities. For more info check this article out here. For the back rack lunges these should be a heavyweight but capable of being done UB – These should be done out of a rack (Athletes can partner up if needed.) For the farmer carries these should be as heavy as possible and a ’hard’ 100 feet. Overall, this workout should give Athletes enough rest to execute each round with perfect technique and allow them to challenge themselves with all elements.