20241209 - Lower Body Power & Explosiveness

Main Workout:

1: Barbell Power Cleans - 5x3
- Build up to moderate weight; heavier than last week.

2: Barbell Back Squats - 5x4
- Speed focused concentric; controlled eccentric.

3: Box Jumps - 4x8

4: Dumbbell Step-Ups -3x10/10
- Increase weight with each set.

5: Broad Jumps to Sprint - 4x6 + 10 meters
- Rest as needed between sets.

Accessory Work:

1: Banded Clamshells - 3x15/15

2: Side Planks - 3x:30 each side