Tri-Phasic 2.1
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 5 sec pause)
– immediately followed by
- 4 hurdle to tall box jumps (step down)
- 4 weighted jumps (slightly heavier)
- 4 hurdle to broad jumps
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 5 sec pause)
– immediately followed by
- 4 strict pull-ups
- 4 altitude drop push-up catch
- 4 med ball slams
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets for quality:
– 8 DB step-ups / side
D) 3 sets for quality:
– 8 DB bent over row / side