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Policy that can’t work and laws written purely for campaign slogans are clear symptoms of a moribund regime. The language of bureaucracy, while rarely poetic, sometimes has a sinister eloquence. Residents on board the Bibby Stockholm, the barge moored in Dorset to house asylum claimants, are classified by the Home Office as “non-detained” persons. They are not imprisoned, but nor are they free. Occupants of the vessel can travel to places “agreed with local agencies” on special buses provided by the Home Office. They are not subject to a curfew, but there is a register. Checks are made to count people out and in again. There is nothing new in non-detention. It is the normal condition of people granted immigration bail, including tens of thousands of asylum seekers who are waiting for permission to stay in the UK. It is an ambiguous zone between sanctuary and internment, between arrival and acceptance, where rights available to a refugee blur into conditions imposed on a criminal. The government wants to shrink that zone, not least because it is expensive to keep people there. The Bibby Stockholm is cheaper than hotel accommodation but the barge only has room for about 500 people. It is what the Home Office might call a “non-solution” to the problem. Disused army barracks and portable buildings can add some capacity, but the obvious solution to an excess of people waiting for adjudication of asylum claims is to speed up the process. That is notionally government policy, too. Rishi Sunak has set the improbable target of clearing the case backlog by the end of this year, which means churning through hundreds of files every day. Meanwhile, new claimants keep arriving. The prime minister has a different plan for them. Under the Illegal Migration Act, given royal assent last month, anyone who arrives by illicit means – on a small boat from France, most pertinently – is disqualified from asylum in Britain. They become, in Home Office speak, “ineligible persons” liable for detention. FULL ARTICLE

Bronze figures of two of the world’s greatest rock’n’roll stars, Mick Jagger and Keith Richards, have been unveiled in their home town of Dartford, Kent, known mainly for its tunnel and bridge across the River Thames. The pair met as teenagers on a platform of the town’s railway station in 1961, and formed the Rolling Stones the following year. They had both attended Wentworth primary school in Dartford, but went to different secondary schools. The Stones became one of the most successful bands in history, lasting more than 60 years to date. The statues, commissioned by Dartford borough council, show the pair in mid-performance. Jagger, wearing his trademark skintight trousers and singlet, is strutting with a microphone in hand. Richards has his head bent over his “Micawber” Telecaster guitar, which was a birthday gift from Eric Clapton. FULL STORY

A group of LGBTQ veterans who were dismissed from the U.S. military because of their sexuality are suing the Department of Defense for denying them honorable discharges and listing their sexual orientations on their service records. In a class action lawsuit filed Tuesday in the U.S. District Court for the Northern District of California, the plaintiffs are asking for the department to grant them honorable discharges so they can access all veteran benefits, including health care, college tuition assistance and loan programs. They are also requesting that language be removed from their discharge documents that notes their sexualities, arguing that the documents — which the plaintiffs say must be provided to access some veterans’ benefits — violate their privacy. “Our government and leaders have long acknowledged that the military’s discrimination against LGBTQ+ service members — and what was done to me — was wrong,” one of the named plaintiffs, U.S. Army veteran Steven Egland, said in a statement. “The time has come to rectify it by correcting our records. All of those who served deserve to have documents that reflect the honor in our service.” A spokesperson for the Department of Defense declined to comment on the pending litigation. Some of the plaintiffs were dismissed under the military's 1993 “don’t ask, don’t tell” policy, which permitted gays and lesbians to serve as long as they remained closeted, while others were discharged due to previous laws that barred gays and lesbians from military service, according to a statement from the plaintiffs’ lawyers. More than 13,000 service members were discharged from the U.S. military for violating the “don’t ask, don’t tell” FULL STORY

' The White House on Tuesday accused Speaker Kevin McCarthy (R-Calif.) of lying in order to cave to the far-right members of the House Republican Conference and their push for an impeachment inquiry into President Biden. Ian Sams, a spokesman for the White House Counsel’s Office, dug into McCarthy’s Fox News appearance Monday evening, saying he “continued lying about President Biden — making a series of plainly false, widely debunked attacks in order to promote the extreme far right’s baseless impeachment stunt that even some members of McCarthy’s own caucus are expressing concerns about pursuing.” McCarthy on Fox News compared the Biden administration to the Nixon administration, arguing that they both used the federal government to obstruct congressional investigations. Sams called that comparison “bizarre” and “demonstrably false,” highlighting that the Biden administration’s Treasury Department and the FBI provided the now GOP-led House Oversight Committee with records and access. McCarthy on Fox News echoed what House Republicans have characterized as bribes involving then-Vice President Biden and his son Hunter Biden’s business dealings. Sams referred to the testimony released last week of Hunter Biden’s old business associate Devon Archer. In the testimony, Archer couldn’t corroborate allegations that Burisma owner Mykola Zlochevsky made two $5 million payments to Hunter Biden and his father. Archer also said he would disagree with the conclusion that then-Vice President Biden was bribed by Zlochevsky. FULL STORY

President Biden on Wednesday issued an executive order blocking Americans from investing in certain Chinese sectors, citing the risk that those investments could spur military or intelligence capabilities. Biden’s executive order will designate China as a “country of concern,” and it will limit American investments in three categories of national security technologies: semiconductors and microelectronics, quantum information technologies, and certain artificial intelligence systems, according to the Treasury Department. The Treasury Department said the order is “narrowly targeted” in an effort to protect U.S. national security interests while maintaining a commitment to open investment. “As part of a comprehensive, long-term strategy to advance the development of sensitive technologies and products, the [People’s Republic of China] is exploiting, or has the ability to exploit, U.S. investments to further its ability to produce a narrow set of sensitive technologies critical to military modernization,” the Treasury Department said in a press release announcing the executive order. “Such U.S. investments are often accompanied by certain intangible benefits that help companies succeed, such as managerial assistance, investment and talent networks, and market access,” the department said. The rules are expected to go into effect following a 45-day comment period. The new restrictions would apply specifically to new investments. FULL STORY

House Republicans probing the foreign business dealings of President Biden’s family members are arguing that they do not have to show direct payments to the president in order to demonstrate corruption. The new argument comes as Speaker Kevin McCarthy (R-Calif.) and other Republicans have floated opening an impeachment inquiry into the president over issues revolving around his family’s business dealings, and could forecast future Republican messaging on the matter. The argument is reflected in a memo released Wednesday by House Oversight and Accountability Republican staff that outlines millions of dollars from foreign sources that flowed to Hunter Biden and his associates. Focusing on payments from Russia, Ukraine and Kazakhstan that occurred when Joe Biden was vice president, the memo adds further details about transactions that had been previously reported, including details from a Senate GOP report about Biden family foreign business dealings. It is the third memo based on bank records obtained by the committee’s Republicans, who say that the probe has identified over $20 million in payments from foreign sources to Biden family members and their associates so far. None of the memos have identified payments to President Biden directly, or that it directly benefited him. “President Biden’s defenders purport a weak defense by asserting the Committee must show payments directly to the President to show corruption,” the memo said. “This is a hollow claim no other American would be afforded if their family members accepted foreign payments or bribes. Indeed, the law recognizes payments to family members to corruptly influence others can constitute a bribe.” The memo also noted that the committee has not yet subpoenaed records from the Biden family. FULL STORY

Six people have died and more have been injured by wildfires sweeping the Hawaiian island of Maui, officials say. Thousands are without power or cell phone service due to fires that are being fuelled by winds from a nearby hurricane in the Pacific Ocean. Several blazes are also burning on the Big Island, also known as Hawaii island, a neighbouring island to Maui. Officials say search and rescue efforts are still ongoing. But they warn that the death toll may rise. Authorities have evacuated neighbourhoods, closed roads, and opened shelters to host thousands of evacuees. An emergency order has been signed discouraging people from coming to Maui, which is a popular tourist destination. "We have shelters that are overrun, we have resources that are being taxed, we are doing whatever we can" for local residents, the state Lieutenant Governor Sylvia Luke said during a news briefing on Wednesday morning local time. On Maui, about 4,000 visitors are trying to leave the island, said state transportation official Ed Sniffen. Thousands there are also without cell service, due to about 29 power poles collapsing. The full scale of the damages to homes and businesses is not yet clear, officials say. Maj Gen Kenneth S Hara, who is in charge of the emergency response, said the priority at the moment is "saving lives, preventing human suffering, and mitigating great property loss". FULLL STORY

Forty-one migrants have died in a shipwreck off the Italian island of Lampedusa, survivors told local media. A group of four people who survived the disaster told rescuers that they were on a boat that had set off from Sfax in Tunisia and sank on its way to Italy. The four survivors, originally from the Ivory Coast and Guinea, reached Lampedusa on Wednesday. More than 1,800 people have lost their lives so far this year in the crossing from North Africa to Europe. Local public prosecutor Salvatore Vella said he had opened an investigation into the tragedy. The survivors - a 13-year-old boy, two men and a woman - told rescuers that they were on a boat carrying 45 people, including three children. They said the boat, which was about 7m (20ft) long, left Sfax on Thursday last week, but sank within hours after being hit by a big wave. Only 15 people are understood to have been wearing lifejackets, but this apparently failed to save their lives. The Italian Red Cross and German charity Sea-Watch said the four managed to survive the shipwreck by floating on inner tubes and lifejackets until they found another empty boat at sea, in which they spent several days drifting before being rescued. The four survivors arrived in Lampedusa suffering from exhaustion and shock, but the doctor who treated them, Adrian Chiaramonte, said they had only minor injuries. "What really struck us was the story of the tragedy," he said. "They said they had encountered a first ship, which had apparently ignored them. "An hour later they were spotted by a helicopter, and an hour after that sighting, they were picked up by an oil tanker." The Italian coast guard reported two shipwrecks in the area on Sunday, but it is not clear whether this vessel is one of those. FULL STORY

The US special counsel investigating Donald Trump obtained a secret search warrant for the ex-president's Twitter data in January, unsealed records show. Jack Smith requested "data and records" relating to Mr Trump's account which may have included unpublished posts. After initially resisting the warrant, Twitter eventually complied, but missed a court-ordered deadline by three days. The delay resulted in the company being handed a $350,000 (£275,000) fine for contempt of court. The existence of the search warrant and the legal fight over it was revealed in court documents unsealed on Wednesday. According to the unsealed ruling, which still includes some redactions, Twitter's lawyers did not object to the warrant itself, but disputed the nondisclosure order which kept it secret. The company, now known as X under the ownership of Elon Musk, argued that it should be allowed to notify customers whose accounts are subject to search warrants. X handed over the data in February, but appealed the fine. Its case was rejected by a US appeals court last month. There is little indication in the documents about what exactly Mr Smith was seeking, with the court filing noting that only that the warrant directed the company "to produce data and records" related to Mr Trump's account. FULL STORY

A man who posted violent threats against President Joe Biden and other officials online was shot dead during an FBI raid on Wednesday. Agents were attempting to serve an arrest warrant on Craig Robertson at his home in Utah, just hours ahead of a planned visit to the state by Mr Biden. A criminal complaint said Robertson posted threats on Facebook against Mr Biden and a prosecutor pursuing criminal charges against Donald Trump. The FBI declined to give more details. The raid happened at about 06:15 local time in Provo, about 40 miles (65 km) south of Salt Lake City. A criminal complaint outlined messages that Robertson made on Facebook including pictures of guns and threats to kill Mr Biden and Alvin Bragg, the Manhattan district attorney leading an investigation into a hush-money payment by Mr Trump to an adult film star. According to the complaint, other messages targeted US Attorney General Merrick Garland and New York Attorney General Letitia James. Robertson posted on Facebook: "I hear Biden is coming to Utah. Digging out my old ghillie suit and cleaning the dust off the M24 sniper rifle." It was just one of dozens of violent messages and photos of weapons posted on two of Robertson's Facebook accounts. FULL STORY

Do you know this one ? People are just now discovering the true meaning behind a classic childhood nursery rhyme and it's darker than anyone could have thought. 'It's raining, it's pouring, the old man is snoring. 'He went to bed and bumped his head and couldn't get up in the morning.' But do you know what it means? Viewers were mind-blown that it's not actually about the weather. 'Surprisingly this rhyme has nothing to do with the weather at all. 'In actual fact, the old man liked a good drink and 'it's raining and pouring' refers to the alcoholic drinks being poured very liberally like it's raining cocktails and shots.' 'That's right, the old man was drunk, very drunk,' she continued. 'Anyway, after drinking so much that he couldn't stay awake, he started nodding off and snoring so he decided it's time to sleep it off. 'But, by this point he was so inebriated, he probably couldn't even walk in a straight line. 'So, when he went to bed, he stumbled, fell, or otherwise drunkenly bumped his head. 'And that must have been some bump because he couldn't get up in the morning, because well... he was dead.' FULL STORY

Russians are suspected of orchestrating a massive cyberattack that saw hackers access the names and addresses of tens of millions of voters on Britain's electoral register. More than 40million voters may have had their data stolen after a raid on the Electoral Commission in the biggest data breach in UK history. Officials revealed yesterday that 'hostile actors' had access to its systems for 14 months without being detected, meaning the hackers may have obtained the name and address of nearly every voter in the country. David Omand, a former GCHQ director, said Moscow was the prime suspect. 'Russians, and I point to them in particular, have been interfering with democratic elections for some years now – think of the 2016 US election, and then the French election, and then the German election, even our own 2019 election,' he said.'They have been trying to interfere with the democratic process. It is not at all surprising that hostile agencies would try and hack into the Electoral Commission.' Sir David told BBC Radio 4 he cited Russia because of the record of its military intelligence and civilian agents in interfering with Western elections.' While investigations into the cyberattack are continuing, evidence has been identified suggesting Russian involvement, although there is no evidence of a link to the Kremlin, The Times reported. FULL STORY

Hundreds of firefighters are battling wildfires in Portugal where 1,400 people have been evacuated in a 46C heatwave. The wildfire started on Saturday in the Odemira region on the west coast but it has since spread south towards the tourist hotspot of the Algarve. Nine have reportedly been injured as a result of the fire. High temperatures and strong winds have continued into Tuesday with two active fronts of the fire have now been confirmed – with one spreading towards the picturesque Monchique village. Three districts, Braganca, Castelo Branco and Guarda, are currently on red alert for extreme heat. Authorities say that more than 120 Portuguese districts, including Lisbon, Alentejo and Algarve, are at maximum risk of wildfires. Around 850 firefighters have been out battling the large blaze in the Alentejo region, with planes carrying water dousing the flames from above. FULL STORY

Former President Donald Trump on Tuesday blasted special counsel Jack Smith anew and vowed to continue campaigning on his criminal cases even as prosecutors seek a protective order to limit the evidence that he and his team can share. In the early voting state of New Hampshire, Trump assailed Smith as a “thug prosecutor” and a “deranged guy” a week after being indicted on felony charges for his efforts to overturn the results of the 2020 election in the run-up to the insurrection at the U.S. Capitol on Jan. 6, 2021. The former president lobbed the insults at Smith just days after the Department of Justice asked a judge to approve a protective order stopping Trump from publicly disclosing evidence. Federal prosecutors contend that Trump is seeking to “try the case in the medi rather than in the courtroom.The judge overseeing the case has scheduled a hearing over the protective order for Friday morning. Trump’s lawyers have argued that the prospective order is too broad and would restrict his First Amendment rights of free speech, something Trump echoed on stage Tuesday. FULL STORY

Donald Trump branded a Georgia prosecutor “a young racist” and claimed she had an “affair” with a gang leader, speaking to a rally just days before he is expected to face a criminal indictment from her office. The three-times indicted former president took shots at Fulton County district attorney Fani Willis, who is investigating him for his conduct in the state during the 2020 presidential election. Earlier, Mr Trump ramped up his attack on the January 6 indictment against him, calling it “bull****”. “Every time you get indicted, I like to check the polls,” the former president said during his speech in New Hampshire on Tuesday. “One more indictment and I think this election is over… No, it’s horrible. You get indicted for nothing.” Mr Trump’s speech in one of the early primary states comes as his lawyers appeared to ignore the judge’s orders in their latest filing. Special counsel Jack Smith and the Trump defence team submitted their suggestions for when a hearing may be held on a proposed “protective order” in the case connected to Mr Trump’s attempts to overturn the 2020 election. FULL STORY

Asylum seekers have been told boarding the Bibby Stockholm barge is "not a choice" and those who refuse will no longer receive government support. The first group of 15 people boarded the vessel on Monday, but 20 refused. If they do not move on to the accommodation barge by the end of Tuesday, their housing assistance could be withdrawn, government sources said. Treasury minister Andrew Griffiths said they would "effectively take themselves out of the asylum support system". Justice Secretary Alex Chalk said the threat to withdraw state-funded support was "unlikely" to be illegal. He told BBC Radio 4's Today programme: "That is something that the courts would have to consider but I think it's unlikely, bluntly, that it would be illegal to do so but all cases are considered on their facts. "What is perfectly legal is for the British people to say this is what we are offering and it's not four-star accommodation but it is perfectly safe, it's perfectly decent and it complies with the fire safety checks and goodness knows what. "It is sparse and it is a bit austere but, frankly, that is not unreasonable." FULL STORY

The UK is set for five years of "lost economic growth", with the poorest hit hardest, a think tank has warned. The National Institute for Economic and Social Research (Niesr) said a triple blow of Brexit, Covid and the Ukraine war had badly affected the UK economy. It added that the spending power of workers in many parts of the UK will remain below pre-pandemic levels until the end of 2024. The BBC has contacted the Treasury for comment. The amount of money made by the UK economy, its gross domestic product - or all the goods and services produced - is not forecast to return to 2019 levels until the second half of next year, Niesr forecast. This weak "stuttering growth" over a five year period has widened the gap between the wealthier and poorer parts of the country, the think tank said. In London, real wages are expected to be 7% higher by the end of next year than they were in 2019 - whereas in regions such as the West Midlands they are forecast to be 5% lower, its analysts said. Despite pay increases, high inflation has forced up prices and the rising cost of living has left households throughout the UK feeling squeezed. Niesr forecasts that inflation, the rate at which prices rise, will remain continually above the Bank of England's 2% target until early 2025, meaning the cost of living will also continue to rise. Inflation is currently 7.9%. It means that people's wages, when taking inflation into account, would be below the level they were before the pandemic until the end of next year in "many UK regions", the think tank said. Prof Adrian Pabst, deputy director for public policy at Niesr, said low-income households would be hit hardest, with real disposable incomes in this group falling by about 17% over the five years to 2024. "For some of the poorest in society, coping with low or no real wage growth and persistent inflation has involved new debt to pay for permanently higher housing, energy and food costs," Prof Pabst said. Last week, the Bank of England put up interest rates for the 14th time in a row as it continued with its efforts to make borrowing more expensive, dampen demand and therefore slow inflation. FULL STORY

Former Speaker Nancy Pelosi (D-Calif.) called the federal indictments against former President Trump “exquisite” and “beautiful and intricate” in a new interview published Monday. “The indictments against the president are exquisite,” Pelosi said in an interview with New York magazine. “They’re beautiful and intricate, and they probably have a better chance of conviction than anything that I would come up with.” Pelosi was referring to the two latest indictments against Trump unveiled by special counsel Jack Smith. Last week, Trump was arraigned on four criminal charges related to his efforts to cling to power after losing the 2020 election. In June, he was indicted over his retention of classified documents after he left the White House. Trump has pleaded not guilty to all charges in both cases. Pelosi, as Speaker at the time, pushed for an inquiry into the Jan. 6 attack on the Capitol, ultimately creating the Jan. 6 select committee, which many credit with providing the basis for the latest indictment against Trump on related charges. In the interview, which was conducted Friday afternoon, Pelosi resisted taking credit for any of the work of the committee, apart from appointing its members. She praised the panel for providing a “beautiful balance” in its approach and a “seriousness of purpose.” Pelosi warned in the interview about what she saw as the dangers of another Trump term in the White House. FULL STORY

New Zealand’s government said Tuesday it will partner with U.S. investment giant BlackRock in its aim to become one of the first nations in the world to have its electricity grid run entirely from renewable energy. The government said it was helping BlackRock launch a $1.2 billion fund to ramp up investments in wind and solar generation, as well as battery storage and green hydrogen. New Zealand’s electricity grid already runs off about 82% renewable energy after it damned rivers decades ago to produce hydroelectric power. The government said it aims to reach 100% renewable generation by the end of this decade. The announcement comes two months out from an election, with the government hoping to burnish its green credentials. Critics point out the nation’s overall greenhouse gas emissions have barely budged since the government symbolically declared a climate emergency in 2020. FULL ARTICLE

Former President Donald Trump’s legal team has proposed narrower rules than those sought by prosecutors over what he can do with evidence he is provided in the criminal election interference case. In a new court filing on Monday, Trump’s lawyers leaned heavily into claims that special counsel prosecutors are on a politically motivated campaign to restrict his First Amendment rights. “In a trial about First Amendment rights, the government seeks to restrict First Amendment rights,” the attorneys said in the court filing. “Worse, it does so against its administration’s primary political opponent, during an election season in which the administration, prominent party members, and media allies have campaigned on the indictment and proliferated its false allegations.” Prosecutors have proposed a more restrictive protective order over evidence in the case, pointing to Trump’s public statements that they say could have a “harmful chilling effect on witnesses or adversely affect the fair administration of justice in this case.” The latest filing shows that prosecutors and Trump’s lawyers are in disagreement over the most granular details of the so-called protective order, a type of order that can usually be issued in a case without much drama. The Justice Department previously hasn’t asked for any special protections over records Trump’s team already has that may relate to the case, or information that’s already publicly available. FULL STORY

The first small group of asylum seekers has boarded the controversial Bibby Stockholm housing barge after a series of delays over safety concerns. Up to 500 men will eventually live on the vessel in Dorset while they await the outcome of asylum applications. Some human rights groups have called the scheme "inhumane", but ministers insist it is safe and will save money. The Home Office said 15 people had successfully got on to the vessel, but a group of about 20 refused to board. Asked about the refusal, the department's director for asylum accommodation Cheryl Avery said she could not go into details "of the legal proceedings for each individual". "But we are continuing to bring people on board... later this week and then over the coming weeks as well," she added. What's it like on board migrant housing barge? FULL STORY

Ukraine's security service says a woman has been arrested over a Russian plot to kill President Volodymyr Zelensky. The service said she had tried to find out the itinerary ahead of his visit to flood-hit Mykolaiv in June. Ukraine regularly accuses local residents who support Russia of passing information to help Moscow's military. Mr Zelensky confirmed he had been informed about the arrest saying the head of the SBU had updated him about the "fight against traitors". Russia has not commented on the arrest. Ukraine's security service, the SBU, said in a statement that the woman was arrested "red-handed" when she was trying to pass intelligence to the Russians. They alleged that ahead of the visit, she tried to gather intelligence to try to find out Mr Zelensky's plans in the southern Mykolaiv region. They also published an image of the suspect with masked SBU officers in a kitchen, blurring the faces of both the woman and the officers. FULL STORY

" it's life Jim, but not as we know it"

Every workout is designed to hit your full-body, targeting your chest, back, shoulders, quads and hamstrings across the week, while also pumping up those arms and delivering a lung-scorching conditioning effect that’s sure build fitness and burn calories. If your goal is to shed some body fat, then this is the perfect phase for you. When combined with a smart, sustainable eating plan that ensures your body is in a calorie deficit over the course of each week, while also providing you with enough energy to smash your training sessions, you’re sure to begin dropping fat while preserving lean muscle and building explosive fitness. Coach’s tip: Use a pen and paper to track your workouts and try to avoid Instagram doomscrolling between sets. While there’s nothing inherently wrong with this, staying mindful of your breath and focussed on the reps ahead will help you to optimise your rest, and ultimately— maximise your gains After a thorough warm-up, grab your dumbbells, set a countdown timer for 30 minutes and work your way through as many high quality rounds of the following circuit as possible. Rest as necessary to keep your form on point, but push yourself hard if you want to see results. At the end of each round, make a note of how many reps you performed for each movement, creating a running tally for the entire workout. Keep this safe, we’ll be referring back to your ‘score’ in the coming weeks. 1. Front Squat x 15-20 reps Clean your dumbbells onto the front of your shoulders (A). From here, drop into a front squat, by pushing your hips back and bending at the knees until your thighs pass parallel to the ground (B), before driving back up explosively. Keep those dumbbells secured high, with a strong, upright torso throughout. 2. Bent-Over Row x 10- 15 reps After your final squat, drop your dumbbells to your sides, hinge forward until your torso is almost parallel to the ground and allow the dumbbells to hang just below your knees (A). Maintaining a flat back, row both dumbbells towards your hips (B), squeeze your shoulder blades together and lower under control to the start before repeating. 3. Push Press x 8-12 reps Clean your dumbbells back onto your shoulders, palms facing in. Take a breath and create tension in your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower with a controlled tempo to your shoulders and repeat. If your weights feel a little too light, don’t use any drive from the legs and focus on a strict press from the shoulders. 4. Jump Squats x 20 Lean slightly forward as you squat (A), then explode up, jumping as high as you can (B). Cushion your landing with bent legs, then sink immediately back into another squat and repeat. Aim for the maximum possible height you can achieve on each and every rep, even if that means pausing for a quick breath. We’re looking to produce power here, not simply go through the motions. FULL ARTICLE