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| Source: Rob Macklem's Flicker |
Sprint
10 Sets of 30 Yards*
*Sprint 30 yards, jog back and immediately start next set.
Power Skip + Backwards Run
10 Sets of 30 Yards*
*Power skip 30 yards, then backwards run to starting position. Rest 45 seconds between each set.
Box Jumps
15 Box Jumps*
*Choose highest height possible. Jump up to box, STEP down, and repeat.
Halting Explosive Push-Up to Plate (Video)
5 Sets of 3 Reps
Shot Put/Medball Jump/Throw (Video)
10 Throws for Distance
Shot Put/Medball Backwards Throw (Video)
10 Throws for Distance
Wide Stance Straight Leg Good Morning (Video)
3 Sets of 3 Reps*
*Work up to weight to where you can maintain proper form.
Jerk (From the Rack)
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 85%
Jerk Balance (Video)
3 Sets of 3 Reps @ 50% of C&J
Vertical Jump w/ Bar Above the Knee w/ Snatch Grip
3 Sets of 3 Reps @ 50% of Snatch
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