In Part 2 of the Dynamic-Effort series, Louie Simmons himself gets in on the action for speed squats at Westside Barbell.
With athletes including A.J. Roberts and Luke Edwards under the bar, Brandon Lilly explains exactly what the athletes are doing in this speed workout featuring box squats with bands attached to a safety squat bar.
Back to back, the athletes get under the bar, and you can hear a rhythm developing as the plates rattle twice between clangs of the monolift. Athletes have limited rest between sets, and they’re constantly coaching each other. When a lifter gets on the bar, it’s his turn to load the posterior chain and then explode off the box with as much speed as possible.
As the lifters hammer through the sets, their speed stays more or less the same even as the plates and bands add up. Then it’s time for the final set:
“Last one, best one!”
Additional reading: CrossFit Strength Training by Louie Simmons, published Feb. 1, 2011.