Friday December 26

Strength:

1. Max Effort Lift:

1. Concentric Squats, work up to 3rm

2. Unilateral Movement

1. Weighted Pistol, 5x3 ea leg

3. Hamstring/ Posterior Chain Movement

1. Deficit Snatch-grip Deadlifts, 5x3

4. Ground-Based High Rep Abdominal Circuit

1. Circuit x3 w/ 1-2 minute rest between

1. 20 sprinter sit-ups

2. 15 v-ups

3. 10 toe-touches

4. 10 hip thrusts

Speed:

1. Weighted Burpee Broad Jumps, 5x5

2. Lateral Broad Jumps, 3x4 ea. direction