21 Jan 2016-Thursday (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   67₁         73 ₁      79 ₁        82 ₁           
                        4         4             4            4             
Broad Jumps 4x3

T2
Power Squat or Deadlift 
58_{1 warm up}     60₁   67 ₁      72 ₃

8                    6       5        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