20241202 - Lower Body Power & Speed

Main Workout:

1: Barbell Hang Power Clean - 5x3
- Build to moderate weight; focus on an explosive extension and fast elbows.

2: Barbell Back Squat - 4x6
- Build to moderate weight; 2-second eccentric, fast concentric.

Plyometric Work:

1: Box Jumps - 3x8
- Land softly; increase height as needed.

2: Lateral Bounds - 3x10/10
- Focus on proper foot placement on the landing.

Accessory Work:

1: Bulgarian Split Squats - 3x10/10

2: Weighted Planks - 3x1:00