Week 2 Training 1

Warm up

1 round of

10 x Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)

A) Strict press

5 sets of 5 reps Strict Press

Rest 2 min between sets

Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

b) Banded Deadlift & Box Jump

B1: Banded deadlifts

4 sets of 4 reps

B2: High box jump

4 sets of 6 reps

Rest 2-3 min between sets

Comment: For the deadlifts, do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure). Go directly from Deadlift to Box jumps and then rest.
Try to go extra high on the box jumps.