Dynamic (Speed) Effort Lower-Body (DAY ONE of the Week)

DAY ONE for Week of January 13, 2020
Dynamic Effort Lower-Body
Athletic Component Option:
1. Squat Jumps (optional: with weights) 1 set of 10
2. Dumbbell/Kettlebell Swings 1 set of 15
3. Low Plyo Box Jump (optional: with weights) 1 set of 10
4. Standing Broad Jump 5x
5. Sprints (10 meters) 2x
6. High Skips to Sprint (10 meters) 2x
7. Side Shuffles to Sprint (10 meters) 2x (per side)

Power Component Option:
8. Power Cleans from 1st Safety Rack or Speed Deadlifts 7+ sets of 1
9. Speed Squats 7+ sets of 3 (less than 0.8 seconds per concentric rep)