18 Nov 2015-Wednesday (Lower Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Multistarts 5yards x12

PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12

T1 

Clean Pulls   67 ₁      73 ₁      79 ₁        85          
                       5          5             5            4       
Broad Jumps 4x3

T2
Power Squat or Deadlift  54 _{1 warm up}   59 ₁  warm up     61 ₁     67 ₁     73_3-4                                                                                8                       6                             5          4          4  

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

T3 is a circuit rest only at the end of each full round