23 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

T1a Clean Pulls   58₁      64 ₁      70 ₁     76 ₁             
                             5        5          5          5                                       
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

52₁     58_{1   warm up}   64₁   67 ₁   70_{1        Stay above 85% of your best rep on each set}

8        6                 5       5      5
T1a&T1b 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.

T2

DB/KB Lunges 3x8ea
Vert MB Toss3 x5

T3  2-3 Rounds
Slide Leg Curls x8

BW Squat Jumps x8

Reverse Hypers x10

AUX 2-3 Rounds
Iso Superman Hold :30sec
Prone Plank Pulls :30ea