Wednesday, March 2, 2016

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 
52    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

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