Wednesday, January 10, 2018

10 Jan 2018-Wednesday (Lower Body Max 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      79 1      85 2   91 1        Stay above 85% of your best rep on each set        
                             3        3          3         3                                 
Broad Jumps 4x4


T1b  Power Squat or Deadlift 
49     581  warm up  61   674     731       Stay above 85% of your best rep on each set, the set is over if you drop below 85%
6          5                 5    ME   ME
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  3 Rounds
Slide Leg Curls x8
BW Squat Jumps x8
Reverse Hypers x10

AUX 2-3 Rounds
Iso Superman Hold :30sec
SKB Bells Up farmers walk 30-60yds
Heel Taps x15ea

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