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Dynamic Effort Strength
Speed Back Squats
Build up to ~65-70% (60% last week, so just a little heavier)
EMOM x 7
4 Back Squats with a 1 second pause at the bottom
- Perfect positioning, especially during each one second pause
- Exploding up, with speed and intent
- NO BOUNCING OUT OF THE BOTTOM, that is what the 1 second pause is supposed to get RID of, so please maintain your engaged and braced position at the bottom before driving up.
4 RFT (16:00 cap)
20 Wall Balls*
25 KB High Pulls**
*Focusing on full ROM on every rep! Please get a second ball for a depth gauge if you need to.
**This should be a controllable heavy weight. It needs to be heavy enough for you to want/need to use your legs and hips to drive the weight up, using that Hips --> Toes --> Shrug action.
30 Wall Balls
10 Power Cleans (135/95)
*Use the :30 rest to calm yourself down and catch your breath, trying to then push and go UB on all sets of the Wall Balls. The Power Cleans should be a decent weight for 10 reps, something that we're trying to get comfortable doing for a good amount of overall volume, grinding through each set at a controlled, yet aggressive pace.
30 Wall Balls
10 Power Cleans (175/115)
*You should be aiming to go UB on all sets of Wall Balls, and pushing the pace on the cleans. Shooting for ~3:00/rd or less.