FRIDAY

General Prep

2 Sets: for Quality

:30 Jump Rope Rope

15 Banded Good Mornings

10 Alternating Active Pigeon Pose

10 Down Dog to Updog (Pause 3 sec @ each position)

10 Renegade Rows @ Warm-Up Loads

Specific Prep

4 Deadlifts @ 40%

1-2 Banded Broad Jumps

4 Deadlifts @ 50%

1-2 Banded Broad Jumps

4 Deadlifts @ 60%

1-2 Banded Broad Jumps

--

Then Load to 70% on Barbell

Loading:

Set 1: 70%

Set 2: 75%

Set 3: 80%

Set 4: 80%+

Strength

Every 2:30 x 4 Sets

4 Deadlifts

+ 2 Banded Broad Jumps

Coaching Notes, Strategy, and Goals

Goal: Quality Reps and Explosive Jumps

Stimulus: Absolute Strength / Plyometric Power and Speed

Level 2.

EMOM 15

M1 - 200/150m Row

M2 - 15/12 Plate Sit-Ups

M3 -200/175m Ski Erg

M4 - Max Devils Press

M5 - REST

Devils Press 17.5/10

Conditioning

EMOM 15

M1 - 250/200m Row

M2 - 15/12 GHD Sit-Ups

M3 -225/200m Ski Erg

M4 - Max Devils Press

M5 - REST

Devils Press 22.5/15

Goal: Complete All Minutes

Score: Reps on Devils Press

RPE: 8/10

Primary Objective: Complete 7+ Devils Press per Round

Secondary Objective: Consistent Machine Paces