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double_h11
Age 33 , BW 91
Join Date: 2014-02-03.
Following: 12.
Insert Post:
Your are on Thursday 09, Oct 2014
-- Bodyweight: 87
WARM UP:
2-3 x

Sprint Prep Sequence 1
This includes High Knee Hug, Walking Quad Stretch, Knee Cradle, High Kick w/ Toe Touch, Dynamic High Kick, High Knee Skips

PLYOMETRICS:
High Knee A-Steps â 10 yards x 2
5 jumps â Consecutive Broad Jumps x 2
10 jumps â Double Leg Zig Zag Bounding x 2
10 jumps â Alternating Single Leg Bounds x 2
20 jumps â Lateral Plyo Skiers x 2
Up Tall and Fall Starts -> Sprint 10 yards â 4 reps

PA 2
Full Clean 1, 1, 1, 1, 1
VOLUME REPS SETS BEST EFF BEST INT
270 5 5 73.2 70
40 x 1 x 1 EFF 55% INT 57%
50 x 1 x 1 EFF 68% INT 71%
55 x 1 x 1 EFF 75% INT 79%
0.1 60 x 1 x 1 EFF 82% INT 86%
0.1 65 x 1 x 1 EFF 89% INT 93%



Deadlift 5Ã1 @ 95% of your (TM) training max (CAT)
VOLUME REPS SETS BEST EFF BEST INT
1040 11 8 150.6 140
0.1 ~62.75 60 x 3 x 1 EFF 42% INT 43%
~81.8 80 x 2 x 1 EFF 54% INT 57%
100 x 1 x 1 EFF 66% INT 71%
0.4 120 x 1 x 5 EFF 80% INT 86%


No more time for LATT Test.
Posts on October 09th