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