4Q POWER- Acceleration SESSION

HIIT
Giant Set x 3

This is a 4Q power session. the focus is on acceleration.

LMT
[J] – Power: Split Lateral Press
reps 5
weight_kgs 5
Tempo explosive
Set Reps Weight Tempo
1 5 5 kgs Explosive
2 5 5 kgs Explosive
3 5 5 kgs Explosive
ULT
Box Jump
reps 6
Tempo explosive
Rest 90
Set Reps Tempo Rest
1 6 Explosive 90 (h:m:s)
2 6 Explosive 90 (h:m:s)
3 6 Explosive 90 (h:m:s)
LMT
Zig Zag Bound to H-ump Landing
reps 5 ea
Tempo controlled
Rest 90
Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)
Set Reps Tempo Rest
1 5 ea Controlled 90 (h:m:s)
2 5 ea Controlled 90 (h:m:s)
3 5 ea Controlled 90 (h:m:s)
LLT
1 Arm DB Hang Snatch
reps 5 ea
intensity 7
Tempo fast
Rest 90s
DB starts at mid thigh, Lift Explosively overhead- keep the DB in the vertical plane and finish directly over the shoulder.
Set Reps Intensity Tempo Rest
1 5 ea 7 RPE Fast 90s (h:m:s)
2 5 ea 7 RPE Fast 90s (h:m:s)
3 5 ea 7 RPE Fast 90s (h:m:s)