Warm-up
Foam Rolling and Mobility
Training
A1. Standing Vertical Jump - 5 reps x 3 sets - work on explosiveness
A2. Handstand Push-up - 10 reps x 3 sets - work on speed
No rest between sets
3 mins rest
B1. Jump Squat with 35% of 1RM - 3 reps x 3 sets - focus on speed
B2. Push Press with 55% of 1RM - 5 reps x 3 sets - focus on speed
30 secs b/t sets
5 mins rest
C1. High Bar Back Squat - 3, 3, 3, 3 - progressively increase the load, set new 3RM, start light
C2. Strict Press - 3, 3, 3, 3 - progressively increase the load, set new 3 RM, start light
90 secs b/t sets
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