A. Back Squat x 5 (establish a heavy, but not maximal set) this is the weight that you’d want to really focus on improving from week to week, so no need to set the bar too high with a maximal set on the first week. You’d want no moroke than 3 working attempts, so make bigger than normal jumps from the beginning.
175x5
* Rest ~5-7 min before B
B. 5 Rounds
Jumping Back Squat x 5 (@ 33% of 1RM) explode from the hole through the heels, used 70#
Rest 30 seconds
“Plyometric Circuit”
Forward Roll From red mat
+ the box should be right in front of you after you come out of the forward roll
12” Box Jump
+ You will not “jump” off the box, you will drop and as soon as you drop you begin your tall jump
Tall Box Jump @ 80-90% of Max height (increase height with each round)
Started with tallest lifting block, added 6 inch block, then added 1 inch mat there after.
Super fun! Felt like a shot of adrenaline to the system after every plyo circuit!
C. 7 Rounds
DB Snatch x 6 (heavy)
Run 100 meters (Goal is consistency)
Rest 2 minutes
Used 50#DB , 49s,52,48,45,45,44,46 - could have handled a 55#DB
No comments:
Post a Comment