COMPETITION – UNILATERAL – WK 2/4

Intention: introducing power and agility in the A series and accumulation with a tempo focus in the B series to prime our bodies for the next heavy lifing phase.

Prep: see white board + kneeling step ups x 5 ea 

specific warm up
hard heel drops x 10,
tall to short landing x 5 (force absorption),
altitude landing x 5 (force absorption)

A) EMOM 9 (approx 40-45s on / 15-20s off)
** 2-3 athletes per station, on agility ladder wait till first athlete is half way down before the next athlete starts

1- Broad jump (think powerful / explosive)
2- Alt Skater to SL hop onto plate (think controlled stability through hip)
3- Agility ladder play – in in out out –  or icky shuffle 

B) 3 sets – prioritise the tempo 3331 (15 min)
** encourage athletes to find and use their glutes in both exercises

1- DB Static Lunge 3 position ISO hold (3 sec hold in each position) x 3-5 ea
rest 60s 
2- DB Hamstring curl x 10-15 (stronger athletes can use the Swiss Ball to get hips higher) 
rest 60s 

C) EMOM 10 – Competition mindset
– Burpee lateral jump x 6 – 8 
– Alt SL V ups x 6 – 8 ea