MOnday, April 3
Strength - Power Cycle Week 2
Back Squat 1x4
Use the heaviest weight you can for the set.
Athlete Instructions
Build to a heavy 4 rep in 12 mins.
Strength - Power Cycle Week 2 Part B:
Every 2 mins for 8 mins: Back Squats and Overspeed Banded Vertical Jumps
Every 2 mins for 8 mins do:
4 Back Squats at 80% of 4RM
4 Overspeed PVC Vertical Jumps
Athlete Instructions
Points of Performance
For the overspeed vertical jumps, we want ideally a good amount of velocity on each jump. We want the 4 sets of 4 back squats + 4 overspeed vertical jumps to be done back-to-back to allow around 1:30 of rest between efforts.
"Arsenal"
4x 2 mins RemReps: Alternating Front Rack Lunges, Hang Power Cleans...
4 rounds, 2 mins each, for max reps of:
16 Alternating Front Rack Lunges, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
max reps in remaining time Lateral Bar Burpees
Rest 1 min between each round.
Athlete Instructions
Primary Objective: Burpee speed. Aiming for 10 reps plus.
Secondary Objective: Unbroken on barbell each round. Aim to be smooth on the barbell and keep your technique solid. On the burpees we want you guys to stay low and to focus on speed reps.
RPE: 8/10 Stimulus: Grip Endurance / Burpee Speed
L2: 95/65
L1: 45/35