Buy In:

Playing with Box Jumps

http://www.exrx.net/Plyometrics/PlatformDepthJump.html

http://www.exrx.net/Plyometrics/LongDepthJump.html

WOD:

Jolly (Joe and Ally) Handstands

3 Rounds For Time:

15 Hang Power Snatch (95/65lbs)

20 Weighted Lunges (95/65lbs)

Cash Out:

Mobility

For today’s buy in we are going to play with some plyometric drills (in the lower body).  The goal of plyometric training is to develop explosive power by stretching the muscle (lengthening) before concentric contraction (shortening).  This lengthening and shortening creates a stretch reflex (which is your  brain telling your muscles to contract to prevent injury) or elasticity (which is like stored mechanical energy).  This can also be referred to as the stretch-shortening cycle.  Either way, our goal for today will be to start with light bounding drills over parallettes and a few regular box jumps.  Then we will transition into the box-to-box depth jumps, vertical depth jumps, and long jump depth jumps.  You should focus on quickly transferring the stored energy from the drop and transfer it into the next jump.

For today’s workout we are going to do another simple couplet.  In this workout we are going to perform 15 Hang Power Snatches and 20 Lunges with the same bar.  When you transition from the hang power snatch, place the bar on your back to perform your lunges.  Do not let your knee travel forward of your toe.

For the cash out we are going to focus on mobility and stretching.  Focus should be on quads, glutes, hamstrings, hips and shoulders.

Results