Power
Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and rows Cross Sym
3 x 5 Wall squat
3 x 6 Deep goblet squat with hold
Then:
Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold jump out of bottom of squat.) 1:1 Work:Rest ratio
5 reps @ Bar + 2×15# chain
5 reps @ Bar + chain + more weight if athlete can
5 rounds @ Bar + chain + more weight if athlete can
x 2
Rest 5:00
Then:
8x KB or BB Jerk + 20x Box Jumps 20 – 30”
x 3 rounds; 2 min rest between rounds
If time:
20x Bulgarian Bag swing (each direction)
1:1 work:rest x 3 rounds
Cool Down
Athletes: Danny, Chad
