Workout:
1. Back Squat- 1x2 95% of max
2. Standing 9' Two-handed Grabs- 3x3 no more than 50% of max added load...focusing on speed
3. 9' Dunks- 3x3 (actually dunking a basketball 2 handed over the high bar)
4. Box Jump- 5x1 static jump(no running start)
5. Box Jump- 5x1 with running start
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a little assisted inspiration http://www.youtube.com/watch?v=FFtK0i5zY3A
ReplyDeleteThat stuff is insane Rich.
ReplyDeleteFor anyone interested these are my results from the workout today:
1. Back Squat- 301lbs 1x2
2. 9' Grab- did all three sets with 20lbs added weight
3. 9' dunk- no added weight
4. Static Box Jump- 44inches
5. Running Box Jump- 52inches (PR)
Rich, that vid is awesome, some great ball handling, timing and kinesthetic awareness, all at the same time!
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