Less Than Usual

JT Scott | 08/20/2013 | 5

We get used to box jumps being prescribed at a “usual” height – we see (24/20) a lot and sometimes (30/24) for high jumps. Today we’re going shorter, with an aim on a different training stimulus.

We’re keeping it low today to reduce injury risks and give us some practice at plyometric jump training – aka rebounding. One important element of this (surprise surpise) is maintaining good bracing and torso stability. Another neat part of this is that it helps train calf/leg engagement that can help us use excellent running form when we try that mile again in a few weeks.

Hang Squat Cleans are another fun exercise – they are all about organizing the body into braced position at high speed, as we attempt to drop under the bar. We’re taking a lot of the hip opening out of it (using less jump than usual) and emphasizing good squat position to receive the clean, so today we’ll find out just how good our squats have gotten lately.

Strength:
Hang Squat Clean
5-5-3-3-1-1-1

WOD:
EMOM 15
3 Hang Squat Cleans (@ 65% of final rep above)
5 Box Jumps (20/14)
– Yes, these are short jumps. You may rebound them if you can do so safely – fully braced, heels making contact on the ground when you make it.

Upcoming Vacation Announcement: JT will be at Burning Man starting Friday, August 23 and will be away from phone, email, and blog until Thursday, September 4. If you have any urgent membership requests or stuff that will need to be handled during that time, I encourage you to get in touch soon!