March 31, 2022

Plyometrics

Every 1:30 for 9 mins: Broad Jump

3 Broad Jumps, pick distance

Complete for max distance. Watch the demo video here and take the key points to tackle for the athletes today. This is some fun stuff to bring in and be able to coach a bit more here on something we don’t usually spend the time coaching.

Weightlifting

Every 1:30 for 12 mins: Behind-the-Neck Split Jerk

1 Behind-the-Neck Split Jerk, pick load

Starting at 60% 1RM split jerk and increasing to a max for the day.

"Twelfth Night"

AMReps 8 mins (4,8,12,...): Single Arm Kettlebell Clean & Press and Box Jump Overs

As many reps as possible in 8 mins of:

2 L/2 R Single Arm Kettlebell Clean & Press, 53/35 lbs

4 Box Jump Overs, 24/20 in

4 L/4 R Single Arm Kettlebell Clean & Press, 53/35 lbs

8 Box Jump Overs, 24/20 in

6 L/6 R Single Arm Kettlebell Clean & Press, 53/35 lbs

12 Box Jump Overs, 24/20 in ...

Continue adding reps in this scheme each round until time expires.

Goal: 4+ rounds (working on round of 10 L/10 R + 20)

The focus today is on staying moving, working on transitions between hands/between movements, and keeping the intensity high from the first rep to the last rep without losing form.

L2: 44/26

L1: pick load, box step overs