Power Block – Improving Vertical Jump and grip

Tri-Set x 3
LLT
Dynamax Ball Jump Slams
reps 3-5
intensity 10
Tempo explosive
Rest 30s
Set Reps Intensity Tempo Rest
1 3-5 10 RPE Explosive 30s (h:m:s)
2 3-5 10 RPE Explosive 30s (h:m:s)
3 3-5 10 RPE Explosive 30s (h:m:s)
ULT
Bar Hang
time 60s
load heavy
Tempo controlled
Rest 30s
Hang on a bar, keeping shoulders active. Relax the rest of the body
Set Time Load Tempo Rest
1 60s h:m:s Heavy Controlled 30s (h:m:s)
2 60s h:m:s Heavy Controlled 30s (h:m:s)
3 60s h:m:s Heavy Controlled 30s (h:m:s)
LLT
MB Reverse Lunge to SL hop
reps 3-5 ps
intensity 10
Tempo explosive
Rest 60-90s
Set Reps Intensity Tempo Rest
1 3-5 ps 10 RPE Explosive 60-90s (h:m:s)
2 3-5 ps 10 RPE Explosive 60-90s (h:m:s)
3 3-5 ps 10 RPE Explosive 60-90s (h:m:s)