6/12/2011
Warm up run, 5 mins
Dynamic stretching
Running drills
explosive strength:
4×5 half squat – 95 kg + 3×5 good morning – 25 kg
3x(5 power hang clean- 47.5 kg + 4L+4R step test – 55 kg)
3×6 (half squat jump- 20 kg + 5×6 vertical depth jump)
2×6 behind neck split jerk – 47.5 kg
2x 6 steps LLRLLR
2x 6 steps RRLRRL
28 mins cool down run
6x accelerations
Participant