MOVE Power Squat/Jump Primer

HIIT
Tri-Set x 2

This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts.

Perform this in a Tri-Set. 1 –> 2 –> 3 Rest and Repeat.

LLT
MOVE – ISO Squat
reps 1
intensity 10
Hold 5 sec
Rest 15 sec
Try to push the bar into an immovable object. Create tension throughout your body and push as hard as you can.
Set Reps Intensity Hold Rest
1 1 10 RPE 5 sec h:m:s 15 sec (h:m:s)
2 1 10 RPE 5 sec h:m:s 15 sec (h:m:s)
ULT
MOVE Bench Sit to Jump
reps 5
Tempo explosive
Rest 15 sec
Make the action quick. Timing of the hands and lift off are important. Don't get too big of a rock at the beginning.
Set Reps Tempo Rest
1 5 Explosive 15 sec (h:m:s)
2 5 Explosive 15 sec (h:m:s)
LLT
MOVE DB Squat Jump
reps 5
load light
Tempo explosive
Rest 60 sec.
Set Reps Load Tempo Rest
1 5 Light Explosive 60 sec. (h:m:s)
2 5 Light Explosive 60 sec. (h:m:s)

5 or 15 lb dumbells. It shouldn't limit your vertical too much.