In the Gym, October 13

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Frog Jumps create a large amount of force in a short amount of time.  This explosive power is one measure of athletic fitness and performance.

Workout:

warm up row, include sprints

2×6 w sq

2×6 sq

2×10 g sq

1-arm oh walking lunges

then

work up knee jumps:

5-7 @ bodyweight

3-5 @ barbell

2-3 @ (add weight to bar)

1 @ (add weight)

then

4×20/10 sprint row/act rec + 100M sled push @sled plus 45# plate

6 rounds

then

rest 5:00, and,

6x 30/30:  2x frog jump/shuffle right/2x frog jump/shuffle left

(:30 jump max vert and shuffle, :30 rest)

cool down