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PRECISION BARBELL PROGRAMMING 1/14/19

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PLYOMETRICS:

Seated Box Jump

*Work to a max distance.

LIFT:

Tempo Front Squats

3 @ 60%

2 x 3 @ 65%

2 x 3 @ 70%

*Pause for 3 Sec. at the bottom and 2 Sec. at the top.

Snatch Pull w/ A Slow Descend

3 x 3 @ 100% of 1RM Snatch

*Work staying engaged throughout the descend after the pull.

DB Bulgarian Split Squats

4 x 8e

*Build

Pair With:

GHD Glute-Ham Raises

4 x 6

ACCESSORY WORK:

4 Sets

7 Strict Pull Up

10 Banded Tricep Extensions

8e DB Strict Press

CORE STABILITY

EMOM 8

ODD: 20 Flutter Kicks

EVEN: 1 Min. Plank

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