[AHC] Force Tri-Sets- Miami Baseball_4

HIIT
Tri-Set x 1

These are FORCE tri-set complexes for Baseball Players.
1. Power (Acceleration or Deceleration)
2. Strength (Odd Position, Tensile Strength, Dead Strength, Agile Strength, Relative Strength, Strength Endurance)
3. Speed, Agility, Quickness, Plyometric

LLT
BB Split Jerk
reps 3 ea
weight_percent 60
Tempo explosive
Bar starts in front rack position, Dip vertical and then drop under bar in Split Jerk position with Bar Overhead.
Set Reps Weight Tempo
1 3 ea 60 % Explosive
LLT
BB Split Front Squat
reps 6 ea
Tempo controlled
Set Reps Tempo
1 6 ea Controlled

6 push ups - 2 crawls between push ups

LLT
ViPR PRO Split Cycle Diagonal Shift to Chop
reps 3 ea
Tempo explosive
Rest 3 min
Set Reps Tempo Rest
1 3 ea Explosive 3 min (h:m:s)

quick transition change of direction