Wednesday December 19th, 2018

WED- AM- Plyo Power:

Banded Deadlift
7 x 2 As Heavy As Possible.
Rest 2:00
*No touch and go, re set each time.
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Plyometrics

5 sets:
5 jumping back squats, 65%
3 / 3 single leg depth jump to box jump.
Rest 2:00

*Jumping back squats, drop to above parallel.
**Depth jump into high box jump.
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Plyo Power

4 rounds:
5 Box Jumps, 34/ 28
10 lateral hurdles over a bench, rebounding.
0:30 max effort assault bike
Rest 2:30
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Running Accumulation Week 05

01
400m Run
rest 90 seconds

02
10 Burpee
400m Run
rest 90 seconds

03
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

04
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

05
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

06
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

07
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

08
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

09
8 Toes to Bar
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

10
9 Box Jumps, 30/24"
8 Toes to Bar
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

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