Warm-Up
1)Rubber Band Speed Squats 30sec. 30sec. 30sec.
2)3 Position Clean 3reps(50% max) 3reps(55% max) 3 reps(60%max)
3)Single Leg Explosive Squat 6 reps ea. leg 6 reps ea. leg 6 reps ea. leg 6 reps ea. leg
4)Barbell Lunges 8 reps ea. leg 8 reps ea. leg 8 reps ea. leg 8 reps ea. leg
5)Romanian Deadlift(RDL) 10 10 10 10
Slow Jog 1 mile
Jump Rope 7 minutes
Rubber Band Stretching and Foam Roller
I thought I posted this earlier...but I guess not. My lower work out for 1-19
ReplyDeletePlyo Jump-3x6-Start standing feet shoulder width apart, jump high, knees up, land in a split squat. Alternate which stance land in.
Jump Shrugs-3x5 speed and height is important. Kept the weight low.
Squats-5x3-Heavy Heavy
Pull Thrus-3x8-
Hanging Leg Raises-5x15
Love it Justin...and you're dead right on the jump shrug(aka..clean pull) it's all about bar speed and height off the floor. Is it cool w you if I name(unless you have a name in mind) this workout and archive it for people to use?
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