20241202 - Lower Body Power & Explosiveness

Dec 2

Main Workout:

1: Barbell Power Cleans - 5x3
- Build to moderate weight.
- Focus on speed and power for the clean.

2: Barbell Back Squats - 4x5
- Build to moderate weight.
- Speed focus on the concentric of the squat - controlled eccentric.

3: Box Jumps - 3x8

4: Broad Jumps - 3x6
- Rest as needed between sets.

5: Dumbbell Bulgarian Split Squat - 3x10/10
- Build to moderate weight.

Accessory Work:

1: Weighted Gite Bridges - 3x120-15
- Build to moderate weight.

2: Weighted Plank Holds - 3x1:00

20241203 - Speed, Agility, & Conditioning