Intention
Increase speed, power and leg strength. Jumping mechanics and explosive strength. Proper single-leg and deadlift mechanics. Hamstring strength at knee and hip joint. Posture and lat development.
Warm Up and Skill
Hamstring distraction off 20′ box, band attached to rig or post 2:00 / side
Warmup:
3 x 40m walking tin soldiers alternating legs. 40m side skip. 40m 2 Lunges to Air Squat. 40m forward run. 40m KB farmer carry @ RPE 2/10 (light), Rest 1:00 between
Skill:
EMOM (Every Minute on the Minute) for 8:00 of:
1 Seated Box (20′) to Max Height
*Go up in height as the EMOM goes on. Remain focused on jumping mechanics.
Training
Strength:
Deadlift
4 x 6 @ last week’s weight 1 x AMRAP @ same weight
Suggested WU as follows: 5 @ 55% – 5 @ 65% – 3 @ 75% (all off 5RM)
Accessory Work:
4 x 10 Single Leg KB Deadlifts RPE @ 5/10 (medium weight)
4 x 10 Pendlay Row RPE @ 5/10 (medium weight)
Rest as needed between sets. NOT FOR TIME.
Cool Down and Mobility
2 x 15 Air Squats
2 x 10 Russian KB Swings RPE @ 2/10 (light)
Foam roll abductors and hamstrings 2:00/side
POST RESULTS IN THE COMMENTS!
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