3x10 - Jumping Back Squat @barbell weight
**Athletes will place the barbell in the high bar back squat position and hold it firmly on the shoulders. They will then perform a controlled back squat while maintaining an upright torso, tension in the legs, then explosively jump and extend the hips.
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
American KBS (53/35)
Wall Ball (20/14)
@Home / No Barbell Option:
American KBS / Russian DB Swing (53/35)
NOTES: Score Time and record wall ball weight. This should be a short and intense effort where the correct load will allow athletes to complete their reps mostly unbroken.
4x8 - Barbell Rollouts
**Athletes will set up a barbell with full size plates and set up on their knees. They will then roll the barbell out away from them, keeping their torso in a rigid/neutral position and moving only through the shoulder. Athletes should limit range of motion early on until they are comfortable with the movement. Setting up near a wall for safety can help control ROM while developing the movement.