9/7/2019: Swimming. Dynamic Effort

Goals: Develop explosive strength, athleticism, and rate of force development

1A) Band Assisted Bounding Jumps 5x5
1B) Single Leg Box Jump 5x1 each foot

2A) Hang Clean Progressions 5x1-2 Reps

3A) Trap Bar Deadlifts. 7x2
70%, as fast as possible
40 second rest

4A) 45 degree weighted back extension
4x10

5A) Single Leg Glutei Bridge
2x10/side