A
Plyometric Development
Two sets of: “Depth Drop Series” x 1
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
B
Split Jerk Work
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%
C
GRIP & RIPPED
AMRAP 12:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (22.5/15kg DBs)
Score= rnds and reps
