2 Mar 2016-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   79₁      82 ₁      85 ₁     88 ₁     91 ₁               
                             3        3          3         3         3                                   
Broad Jumps 5x1

T2  Power Squat or Deadlift 

52₁     60₁   67 _{1 warm up}      70-73 _{5      Stay above 85% of your best rep on each set for as many QUALITY reps as you can for ME sets}

8        5       5                   ME
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  2-3 Rounds

DB/KB Lunges x12
Vert MB Toss x5

Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10