45 Lateral Bar Jumps
40 Front Squats, 95/65 lbs
35 Lateral Bar Jumps
30 Shoulder-to-Overheads, 95/65 lbs
25 Lateral Bar Jumps
20 Overhead Squats, 95/65 lbs
15 Lateral Bar Jumps
10 Squat Snatches, 95/65 lbs
You guys are going to have to let me know if I ever reuse one of these workout names, btw.
Today you'll be taking on a number of lightly loaded barbell movements mixed with a good amount of lateral jumping. The rep scheme is descending, so there are fewer jumps as you go, but fatigue and complexity of the barbell movement increases with the lowering numbers. Three of the four barbell movements involve squatting, which will make the jumps over the barbell feel sketchier.
For the Lateral Bar Jumps, going from one side of the barbell to the other counts as a rep. Feet must leave the ground and land at the same time for it to be considered Rx’d. You'll use one barbell and one loading for the entire workout. For the Shoulder-to-Overhead, Push Press or Push Jerk are permissible. You shouldn’t be able to Strict Press the entire thing (Why would you want to? Ugh.) The weight shouldn’t be so heavy that they have to Split Jerk, either (Why would you want to? Ugh.)
The goal on this workout is to hit the barbell portion in manageable sets. Break it up from the get-go so you can keep your heart rates down for the jumps, which will also get you out of breath. For the Front Squats and Shoulder-to-Overhead, aim to perform sets of 10-15. You'll likely perform the OH Squats in two sets. Squat Snatches will likely be in small sets of 2-3 or even just fast singles.
Shoot for sub18 minutes today. If you're feeling spicy, sub 15. If you're David, sub 12.