Tuesday, May 29, 2018

30 May 2018-Wednesday (Total Body Max Power)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Multistarts 5yards x12
PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Power Clean   67 1   73 1       792   821           Make Sure your Max Power output rises with each set
                        3         3        3        3       

Band Ankle Inversion/eversion/Flex/Ext 3x12ea
T1b
Power Squat(front or back) 49 1    55 1  warm up       641       674     73 1             target speed <.65
                                                                 8        6                           4         ME      3
Keep speeds at or above 85% of your  best rep on ME Sets.  Get as many reps as your can staying above 85%.
T2
Barbell Push Press  4xME
Dynamic Band Pulldowns 4x8
Box Jumps 4x1

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
SKB Offset RFE Squat x5e
Lying Vertical MB Toss x8ea
TRX 1 Arm Rows x8ea
Striaght Leg Bridge x8
AUX 2-3 Rounds
Bent Over Raise x12
Side Raise x12
Front raisex12
Pressx12

No comments:

Post a Comment