APril 25, 2022

Monday, April 25:

Plyometric Work:

Broad Jump : 10x1

Broad Jump, pick distance : 10x1

Rest as needed between sets.

Complete for max distance. Working in some plyometrics here with the idea of trying to hit a 1RM broad jump within 10 attempts. You will probably hit it within 3-5 reps, so just go for the rest of the broad jumps trying to hit that target. Scale to a banded hip thrust with 3 sec eccentric as needed.

Weightlifting/Strength:

Every 1 min for 10 mins: Overhead Squat

3 Overhead Squats, pick load

Starting at 60% 1RM and increasing to 70% 1RM. We are looking at building some strength and stability here in the overhead squat. What is nice about the overhead squat is that we can load it up to something that challenges everyone without overdoing the body too much, so this works great for a deload week. It’ll still challenge mobility and stability without being able to go heavy enough in loads to create excess fatigue for the CNS or muscular system.

“Golden Eye”

AMRAP 7 mins: Row Calories and Squat Snatches

Complete as many rounds as possible in 7 mins of:

12/10 Row Calories

7 Squat Snatches, 115/80 lbs

Goal: 4+ rounds

The focus here is to work to stay with a challenging pace on the rower while remaining smooth and consistent on the snatches today. We should be able to push the pace a little here as its only 7 mins long, but having squat snatches will keep things a bit slower as we have to remain technically proficient.

L2: 95/65

L1: 10/8 Row, 10 Hang Power Snatches 75/55