13 Feb 2019-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   61₁        67 ₁      73 ₁               
                             5           5           5                        
Broad Jumps 4x4

T1b  Power Squat or Deadlift 

491     58_{1  warm up}  61₁  64₁     67_{2 Target speed >.75, Stay above 85% of your best rep on each set, the set is over if you drop below 85%}

6        5                 5      5      5
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 3x5ea
Vert MB Toss  3x5

T3  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