A. Vertical Jump Accumulate 22 Reps      jumped to 8’8.5 each time
B. Broad Jump Accumulate 22 Reps For Max Distance    8.6 ft
+
AB 10 @ 100%
Slwo Spin
1:50      hit 1014 watts on last 3 sets
x10
Progressively Increase pace over the course of the of the 10 min so that your last 3 are at all out efforts
+
SHoulder Mobility from PT

PM
A. Back Squat 6-8 Reps with 3 second Pause in the bottom of each rep rest 2 min btwn sets x5  145lbs
B. Deadlift 6-8 Reps with 2 min btwn sets x5   used 185lbs
C1. Sumo Stance Good Mornings 8-10 reps rest 1 min x4 *5lbs heavier than 2 weeks ago 75lbs
C2. Banded Isoemtric Hip Thrusts 8 each leg rest 1 min x4
D1. Supine Squat Feet on Bench Pressing heels into bench to activate hamstring 20 seonds res t 1min x3
D3. 5 single leg back extensions each leg rest 1 min x3
+
20 Min Z1 AB and any mobility you would like to do. 

Advertisements