POWER
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 deep goblet squat with hip opening stretch
2 x 5 squat jump
Then:
Warm up to Back Squat – not too heavy
Then:
Dynamic-Isometric Back Squat Bar + Chains
Hold 3 secs at top, 3 sec @ 1/4 way down, 3sec @ 1/2 way down, 3sec @ 3/4 way down, then 3sec @ at quads parallel. Jump out of last hold.
4 reps, 3 rounds alternate sets with a partner (1:1 Work:Rest)
Then:
3x @ same weight as above, this time 3-sec hold and jump up from each position on the way down
(1 rep = lower to 1/4 way down, hold and jump up; then lower to 1/2 way down, hold and jump up; lower to 1/2 way down, hold and jump up…etc…)
One person goes through sequence once, then switch
Complete 4 times through, alternating for 1:1 work:rest
Then:
5x Pull Overs + 5x Floor Press + 5x Leg Lowers with Weight Locked out above chest (same as floor press)
5-7 rounds, rest as needed
Then, if time:
4 x 250m interval
1:1 work rest
Cool Down