CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

EMOM for 10 minutes Back Squat @ 65% 1 rep max

?then?
5 rounds for time of:
15 Push Press 75/55lbs
7 OHS 75/55lbs

Sean

Vince Carter jumps over a 7'2" Frederick Weis to dunk during the 2000 Olympics in Sydney!

High Jumper Jamie Nieto jumps over, and completely clears, the roof of a car!

"Everyone knows the benefits of jump training
(shock training or plyometrics).  Jumping, bounding, hopping,
sprinting, skipping and so on, have serious carryover to your and your
athlete’s abilities to recruit motor units / muscle fibers and improve
their explosive power (starting strength, explosive strength and
reactive strength).  Basically jump training will improve your ability
to express power quickly, this is called rate of force development (or
RFD).

YES, more cool stuff after the jump.

I also like to say as an athlete improves their RFD, they become more neurologically efficient at recruiting motor units.

Strength training, exercises that develop explosive (high RFD) power
and SPP (sport skill development) will develop more complete athletes."—-Jim Smith, Diesel Crew, Jump Training For Explosive Power