Vertical Jump Bible - Lower Weights/Sprint/Plyometrics Week 11B

Plyometrics

1-leg Slalom Jump - 4x30 per leg
1-leg Speed Hop - 4x20m
On-box Jump (70cm) - 4x5
Low Squat Ankle Jump into shock lunge - 4x5 per leg
High Depth Jump (70cm) - 4x5
Leap Frog Jumps  - 3x25m

All went solidly, despite the very chilly weather.


Speed

4x5m
4x10m

2x20m

Cut this a bit short again because of chilly weather high plyometrics volume this week (as per Kelly Baggett's program).


Weights

Platform Deadlifts (8"raised platform) - 4x4 @ 127.5kg
Regular Deadlift - 2x4 @ 137.5kg
BB Bulgarian Split Squat - 3x8 @ 36kg
Single Leg Calf Raises - 3x20 @ BW

Platform Deadlifts felt easier than last week and BSS were more comfortable.