General Prep:
1 Set: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs
Specific Barbell + Plyo Prep:
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 Single Leg Broad Jump with 2 foot landing
--
Then, build to 65% for working sets
Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
Coaching Notes, Strategy, and Goals
% is Based on 1RM Deadlift
Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.
Record Working Weight
Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)
Conditioning
Tabata Mash-Up
8 Sets
:20 KB Swings
:10 Rest
:20 Burpees
:10 Rest
KB: 24/20kg
Coaching Notes, Strategy, and Goals
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
Optional Accessories
2-3 Sets: For Quality
12 Disc Hamstring Curls
