20241223 - Lower Body Power & Explosiveness

Main Workout:

1: Barbell Power Cleans - 4x3@75%
- Bar speed and transitions.

2: Barbell Back Squat - 4x3@70&
- Explosive concentric with a controlled eccentric.

3: Dumbbell Front Rack Lunges - 3x8/8

4: Box Jumps - 3x6

5: Broad Jump into Sprint - 3x4 + 20m
- Rest as needed between sets.

Accessory Work:

1: Fire Hydrants - 3x12/12
2: Low Plank - 3x1:00