Jump Squat at 50% of max 3 – 3 – 3 – 3 – 3
*Do not try to max these!!! The purpose is to develop power and speed from just above parallel. Don’t be a knuckle-dragger, try to “see what you can get”, and injure yourself.
Tabata Push Ups
Max reps in 8 rounds of 20 seconds work / 10 seconds recovery
The Jump Squat: No different in mechanics than a high bar back squat, the jump squat begins with the barbell in the “high bar” position. Start the lift by squatting in a controlled manner to depth. Return to extension and accellerate aggressively after you are above parallel and jump. Absorb the weight by dipping slighty when you land.