For time:
45 Weighted box jumps, 20#/14#
45 Dumbell thrusters, 40#/25#
45 Pull-ups
45 Box jumps
Unscaled box jump height is 20" for men and women. Weighted box jumps are to be completed with a 20#/14# medicine ball.
Post time to comments.
Jared, the most flexible man in the west!
Much like Facebook, air is essential to mankind's survival. When lifting heavy loads, air management to aid torso rigidity is even more essential (umm.. arguable). In order to maintain the structural integrity of your spine while lifting heavy, a positive pressure in the thoracic cavity must be established and maintained during the meat of the lift.
To establish this air pressure, set-up your lift by addressing the bar and assuming an appropriate starting position. When ready, fill your lungs to capacity by breathing as deep as possible and then locking the air away for the duration of the lift. With positive pressure in the lungs, the diaphram will push your guts down, thereby tightening the abdominals and securing the structural integrity of the spine. Its important to note, tightening the abdominals does not refer to showing off your six (eight?) pack. Rather, think about pressing your abdominals down and out. Voila' … go and lift safely my friends. Practice makes perfect!
Day number two, how we doin' team?
