Wednesday, June 14, 2017

14 Jun 2017-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   671      73 1      79 1     82 1                              
                              4        4          4          4          Using tendo goal peak velocity is>1.99                       
Broad Jumps 4x4


T1b  Power Squat or Deadlift 
52    581   warm up    611   641   672   701      Using tendo goal avg velocity is >.65-.70 Stay above 85% of your best rep on each set. 
8        6                 6       5      4        4
Single Leg Bridge with Knee Hug 4x8ea


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 Step Up with Knee Drive 4x5ea
Vert MB Toss  4x5

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 :40
Side Planks :30ea

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