physical. 01/26/13

    Weighted box step*:

    10 reps @ weight 1
    10 reps @ weight 2
    8 reps @ weight 3
    8 reps @ weight 4
    6 reps @ weight 5
    6 reps @ weight 6

    Weight goes up as reps go down.

    Then,

    Pushup/ jumprope ladder

    10/ 100
    9/ 90
    8/ 80…
    down to 1/ 10.

    Today, use standard chest-to-ground pushup and aggressive single-under jumps.

    *Weight for box step can be DB’s, KB’s, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful- drive up, don’t lean forward.