Power-Olympics > Week 1
WARMUP (1x):
Band 1/2-Kneeling Dorsiflexion x12/e
Band Iso-Squat Row x6-8
SL RDL W/ Balance Pad x4-6/e
KB Squat-Reach Progression x3/e
Mini-Band Standing Hydrant Hold x(:30)/e
Band Pigeon Stretch x(:30)/e
Arc/Elliptical Run (Low-Int.) x(1:30)
POWER SETS:
Back Squat 5,5,3,2,2 (17 Total):
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: 2 @ 85%
ROUND 1 (3x):
Weighted Box Jump x5-8
Band Power-Crunch x15-20
ROUND 2 (3x):
Band Reverse-Hypers x10-12
DB/KB Bulgarian Split Squat x6/e
OVERTIME:
Hamstring Choice (Pick One):
A. Machine Lying Ham Curl 3x12
B. Partner Ham Curl (5-Ct. Ecc.) 3x5-8
C. Standing SL Ham Curl 3x8/e
D. Machine Ham Curl (SL-Ecc.) 3x6-8/e
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