20241213 - Full Body Explosiveness

Dec 13

Main Workout:

1: Barbell Front Squat - 5x4
- Build up in weight; heavier than last week. Slow eccentric and fast concentric.

2: Barbell Snatch Pulls - 5x3
- Build up in weight; heavier than last week.

3: Kettlebell Swings - 3x15
- Heavier than last week.

4: Kneeling Med Ball Throw - 5x1
- For max distance; throw from chest not from the overhead position.

5: Barbell Hip Thrust - 4x8
- Build up in weight; heavier than last week.

Accessory Work:

1: Sit Ups - 3x15
- GHD if possible.

2: Hanging Leg Raises - 3x10

20241214 - Functional Power & Conditioning