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PRECISION BARBELL PROGRAMMING 1/7/19

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PLYOMETRICS:

Broad Jump

*Work to a max distance.

LIFT:

Tempo Front Squats

5 @ 65%

5 @ 70%

5 @ 75%

2 x 5 @ 80%

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

Snatch Pull w/ A Slow Descend

4 x 3 @ 95% of 1RM Snatch

*Work staying engaged throughout the descend after the pull.

DB Bulgarian Split Squats

4 x 8e

*Build

Pair With:

Single Leg DB RDL

4 x 8e

ACCESSORY WORK:

4 Sets

7 Strict Pull Ups

7 Strict Dips

CORE STABILITY

EMOM 9

MIN. 1: 30 Sec. Hollow Hold

MIN. 2: 20 V-Ups

MIN. 3: 30 Sec. Weighted Plank

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