Small group outdoor workouts are intended to maximize calorie expenditure during workouts & the interval nature of them causes an increase in calorie expenditure after the workout due to e.p.o.c (excess post-exercise oxygen consumption). Naturally there is a strong conditioning component that is involved but strength improvements can be noticed as well in subsequent workouts. Here are a few samplings of what a small group, outdoor workout entails:
This isn't the most I've ever pulled, but since tearing my bicep back in 2005, 435lbs. is the heaviest I've comfortably felt going. This is a single performed at a bodyweight of 181 lbs.
These are fun. A lot of people miss the boat when trying to increase their squat poundages and only focus on max effort, also know as slow strength. Box Squat Jumps help build explosiveness, which is key in generating maximal velocity in a lift. Here I am using a 30" box.
This is a great exercise that I like to use at the end of my back workouts. The snatch-grip rack pull from mid-shin does a phenomenal job at polishing off the entire back musculature and incidentally hits the tough to target mid trap region between the shoulder blades.
There are all kinds of cues & techniques that should be mentioned when it comes to squatting but that is a topic for a different forum. Here, I'll mention the key points. Ideally this exercise is done with a wooden, square box in which one of the corners is positioned between the legs. I like to take a wide stance with the feet turned out and bar positioned across the upper traps, also known as a high bar squat. Prior to descending, make sure your weight is distributed towards the outer part of your soles and be sure to drive through the floor with the ball of your foot. You only want to have your glutes/hamstrings kiss the bench and not come to a complete stop.
