Monday: 011617 (3-1)


Warm-up:

Conditioning:
Tempo Intervals: 6-8 sets @87% of Max HRT (rest until HRT drops to 67%)

Plyo Exercise: Work up to x6-15+ @6-7 RPE (Repeat) 9-11% Fatigue
Plyo Variation

DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation

Advertisements

1 Comment

  1. Conditioning:
    Tempo Intervals:
    4 sets @160 HRT

    Explosive Exercises: (Pick Two) 2-3 sets x 2-6 reps @6-7 RPE
    Explosive Pullup
    3 sets x 4 reps
    Plyo Pushup
    3 sets x 4 reps

    Dynamic Effort:
    Speed Squat:
    8 sets x 2 reps @145#

    Optional Repetition Effort:
    Hamstring Curl: 2 sets x 7,5 reps @9 RPE

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s