AM SESSION
HIP DEVELOPMENT
PLYOMETRICS
A - Seated Box Jump 2RM
B - 3 Sets
2 seated box jumps @ 80% height of above
2 Depth Jumps (drop from box holding 3 sec catch position)
2:00 Rest between sets
C - 2 Broad Jumps (max distance)
5 x 25m Shuttle Sprints
Rest 2:00 between rounds
PM SESSION
PUSH JERK
Heavy double for the day
then
2 x 5 @ 75%
2 x 3 @ 80%
1 x Max Unbroken Reps 70%
1:30 between sets
PULL-UPS
Every 2:00 x 6
2 Weighted Strict Pull-ups
SUPPORT
5 x 5 Bradford Press
Load as needed.
Never compromise form.
https://www.youtube.com/watch?v=GEk3HtY9dCg
WORK
AMRAP 20
100 Double Unders
75 Cal Row
50 DB Hang Clean and Jerks, 1 x 22.5/15kg
25 Toes to Bar