Back Squat, 5, 5, 5, 5, 5 Repetitions (Tempo Training – See Note Below)
Rest as needed then,
Every Minute On The Minute (EMOM) for 16:00,
Even Minutes: Double Under, 40 Repetitions (Or 60 Weighted Jumps)
Odd Minutes: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Advanced Athletes should consider “scaling up” the Kettlebell Weight or Repetitions. This is a great opportunity to “practice” your Double Under skill. The tempo for the Back Squat is 5 seconds down (eccentric phase) followed one-second hold at the bottom position, then an explosive return to the top position. Each set of 5 repetitions are “working sets” and should be conducted with a 10RM load not requiring a tempo (ie. same load all 5 sets).
Alyssa post 18.2
Good luck and “KIDA!” to Coach who will be attending Expert Krav Maga training the next three days at the Krav Maga Worldwide Training Center in Santa Monica. Please note Krav Maga is cancelled tonight. White belt will join the Yellow and Orange Belts next week!