POWER:
Standing Long Jumps (Stick Landing With Feet Flat & Butt Back, Knees Out)
3 Sets Of 5 Jumps (Non-Consecutive)
WEIGHTED POWER:
Floor DB Snatch (Same As The Video But, Start From The Floor)
- 4 Sets Of 5 Reps Each Arm
* Check Your Old Weight HERE - Just A Little Bit Heavier... Move Fast!
SINGLE LEG STRENGTH:
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
3 Sets Of 5EA Leg (Start With 45# & Make Smart Jumps)
CONDITIONING/ASSISTANCE STRENGTH:
Inverted Rows (All I'm Looking For Is An Arm Lock Out & Chest Touch... Bent Knees Is Fine)
Full Sit Ups (Shoulders To Floor & Chest To Knees)
* Tabata - 8 Rounds Each
** Tabata Means That You Will Do As Many Reps Of Inverted Rows As Possible In 20 Seconds... You Will Then Have 10 Seconds To Get Ready For Sit Ups... Do 20 Seconds Of Max Rep Sit Ups... Again, You Have 10 Seconds To Get Ready For Rows... Back & Forth Until You Have Done Each 8 Times...
POST YOUR BEST LONG JUMP DISTANCE, ALL WEIGHTS & TOTAL REPS FOR CONDITIONING TO COMMENTS
Standing Long jumps- 5.5 ft?
ReplyDeleteFloor DB Snatch- 25's
Front Squat Reverse Lunges 45/55/65
Inverted rows- 50-58?
sit ups- about 80
-Kat