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PRECISION BARBELL PROGRAMMING 2/11/19

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PLYOMETRICS:

BB Jump Squats

4 x 8

*Weight is your choice.

LIFT:

Tempo Front Squats

2 @ 70%

2 @ 75%

2 @ 80%

2 x 2 @ 85%

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

Halting Snatch Deadlift

4 x 2 @ 100% of 1RM Snatch

*Halt for 3 sec. below the knee’s.

ACCESSORY WORK:

4 Sets

8e Meadows Row

8e Landmine Row

8 Banded Lat Pull Down

Burn Out Set of Banded Tricep Extensions

CORE STABILITY

5 Sets

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Hold

*Rest 1 Min.

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