Get A Really Good Warm Up In!! TEST WEEK!
JUMP POWER:
1a. Single Leg Squat Jumps (Jump Off Of ONE, BUT Land On TWO FEET!)
2X5EA Leg
1b. Power Skips
2X50 Yards (Max Height Each Jump)
** Do 1a, REST 60 Seconds, Then 1b... REST 2-3 MINS Then Repeat Again
2. Depth Jumps (STEP OFF, Then Quickly Rebound To A Second Higher Box)
12" Step Off Box To A 24-30" Rebound Box (Add Height Each Set)
3 Sets Of 8 Jumps
* Rest 2-3 Minutes Between Sets *
POWER TEST:
Hang SQUAT Clean (Yes, Even Though We Are Testing I Want You To Full Squat)
8-10 Sets Total To Max... Follow The Weight Progression Below
* Use Your Best Max Done So Far OR Your Career Max If You're Close To It *
Set 1 - 50-60% X 3-5 Reps
Set 2 - 60-70% X 2-3 Reps
Set 3 - 70-80% X 1-2 Reps
Set 4 - 80-90% X 1-2 Reps
Set 5 - 90-100% X1
Sets 6 - 100% + X 1 Rep
** 3-4 More Sets After This To Get As High As You Can **
POST YOUR DEPTH JUMP BOX HEIGHTS & FINAL CLEAN WEIGHT TO COMMENTS
1 comment:
depth jumps: 12" box to 24"
12" box to 30"
12" box to 36"
hang squat clean: 90, 110, 125, 136, 146, 153
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