Lower Body Speed/Power Day

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

5×5 Windmill @ 10 -20 lbs.  Work up in weight

Then:

Box Jumps

5 Box Jumps on Low box 16” box.

4 Sets

Then:

3 Box Jumps on Medium Box 20” box.

4 Sets

Then:

2 Box Jumps on Higher Box 24” box.

4 Sets

Then:

1 Box Jump Work up as high as you can do single jumps.  Use plates or mats to build up box.

Then:

10 Back Squats @ 50% 1RM

Sled Sprint (light sled) 60 Feet (do the gym and back)

90 Sec Rest

5 Sets

Then:

60 Seconds Explosive Step Ups

30 Seconds Rest

8 Rounds

Then:

Cool Down 10 Min @ >2:30/500 m split pace