Strength 1
A1 – Push Jerk
– Build to a heavy 3 reps and repeat that weight 1-2 more times.
A2 – Broad Jumps
– 3 jumps in succession for max distance. Repeat 2 more times between sets of jerks.
Strength 2
B1 – Heel elevated ‘cyclist squats’
-4 x 6, tempo down 3 sec, hold 3 sec, up 1
B2 – Weighted pull ups
-Accumulate 20 reps in as few sets as possible with the same weight.
*Pause for 1 sec with your chin over the bar on every rep.
*If you don’t have strict pull ups, do sets of 3-5 pull up negatives with a 3-5 sec to lower yourself.