9 Dec 2015-Wednesday (Lower Body Power)

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   57 ₁         62 ₁      67 ₁        70 ₁           
                        5          5             5            5      
Broad Jumps 4x3

 T2
Power Squat or Deadlift 
44 _{1 warm up}     56     64 ₂      70 ₂ 

8                    6       5         5

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 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10