NEW PR TODAY!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 20, 205lbs x 8, 205lbs x 8, 285lbs(PR!) x 2
Power Clings: Technique: 135lbs x 6, 135lbs x 6
Push Jerks: 135lbs x 10: 2 sets
Back Squat: 225lbs x 6: 4 sets


P.M:

Plyos:

10secs on and 30secs rest:
1. Small Ankle Flops x 2 sets
2. Big Ankle Flops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 Squat Jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 Squat Jumps
7. Ski Jumps
8. Ski Jumps w/ 8 Squat Jumps
9. Single Leg Hops touching Butt x 8 : 2 sets on each leg
10. Single Leg Hops touching Chest x 8: 2 sets on each leg
11. Squat Jumps x 8: 4 sets
12. Lunge Jumps x 8: 4 sets

Rest 3min

1. Depth Jumps x 10: 2 sets
2. Backward Depth Jumps x 10: 2 sets
3. Step Ups x 8: 2 sets
4. Single Leg Up Downs x 8: 2 sets on each leg

Rest 3min

1. High Skips x 6: 4 sets
2. Bounding x 6: 4 sets
3. Single Leg Bounds x 6: 4 sets

Sprint 50yards x 8: rest 1min between each one