20241216 - Lower Body Power & Explosiveness
Main Workout:
1: Barbell Power Cleans - 6x3
- Build to a moderate weight; should be heavier than last week.
- Strong pulls and transition.
2: Barbell Back Squat - 6x3
- Build to a moderate weight; should be heavier than last week.
- Speed focused concentric; controlled eccentric.
3: Weighted Step Ups - 3x10/10
- Build in weight with each set.
4: Seated Box Jumps - 4x8
5: Broad Jumps into Sprint 4x6 + 20m
- Rest as needed between sets.
Accessory Work:
1: Banded X-Walks with Pause - 3x12/12
2: Side Planks with Dips - 3x:45 each side