20241230 - Lower Body Power & Explosiveness

Dec 30

Main Workout:

1: Barbell Power Cleans - 5x3@75-80%

2: Barbell Back Squats - 5x4@75-80%

3: Weighted Bulgarian Split Squats - 3x10/10

4: Depth Jump to Broad Jump - 3x5
- Step off box and immediately perform one broad jump; quick transitions in sets; rest as needed between sets.

5: Bounding Sprints - 3x30m
- Rest as needed between sets.

Accessory Work:

1: Leg Curls - 3x12

2: Seated Leg Extensions - 3x12

3: Plank - 3x2:00

20241231 - Speed Agility, & Conditioning