CHP Day 29: High Box Squats 365lbs x 3 x 2
5 views · Published 26 April 2016 · 0:19 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Lower body DE Hit a few walking lunges with just bw. glute kickbacks, standing hamstring curls, and squats (all bw) to get things warmed up. High Box Squats. (Box should be right about middle of your patella it should come up to) wide stance box squats, focus on squeezing your quads on the way up; sit back into the squat, load about 70% of the weight onto the box (not a touch and go)Warm-up so you're ready to go with the below. 30X0 tempo (working that down) 275lbs X 3 315 X 3 335 X 3 355 X 3 365 X 2-3 X 2 sets --looked solid. Explosive barbell high pull ; superset with countermovement jumps Another exercise designed to develop explosiveness. Starting in a deadlift position, grip on bar slightly narrower than shoulder width, explode with bar up into a high row/pull. Don't jump under it into a hang clean. Just do the pull-up. Focus on exploding hips up and out. Focus should be way more there and less on arms/shoulder girdle pulling. If you’re doing it correctly and exploding up and then hips forward you should come up onto your toes as the bar reaches its maximum height (about face level). Bar X 3 ; bw X 3] [95lbs X 5 ; bw X 3] [115lbs X 5 ; bw X 3] [120lbs X 5 ; bw X 3] X 2 sets http://www.youtube.com/watch?v=6NUROegURYA Depth jumps step off a box between 16-24 inches, land with both feet and then jump as high as you can as quickly as you can bw X 6 reps X 2 sets Jump squats --- Yup, jump with weight on back. Don't go all the way down, just working on that top end explosiveness 45 X 4 95lbs X 5 105 X 5 X 3 sets -- no change here
