Monday, 17 November 2014

WARM UP (15 minutes max)
Static Box Jump:  8x3 @ 75% of your max height
• Static start for each box jump = no steps & no rebound.  Concentrate on explosive jump and safe return for the next rep.

WEIGHTLIFTING
Clean:  7x1 @ 85-95% of 1RM – Start at 85% and work up based on feel; do not exceed 95%.

CONDITIONING
Every 2 minutes for 20 minutes (10 rounds):
Run 300m