Plyometrics/Sprint Training/Deadlift Day - Week 1 Cycle 1

Plyometrics

1 leg ricochet jumps - 3 x 12
3 step vertical jump - 3 x 5
Power Skips - 3 x 20m


Sprint Training

5 x 10m medicine ball throw accelerations (1 minute recovery between reps)
5x20m from various starting positions (2 minute recovery between reps)


Weights

Deadlift - 103.5kg x 9, 118.5kg x 5 133.5kg x 8
Deadlift - 5x10 @ 80kg with 90s recovery between sets
Roman Chair Hanging Leg Raises - 5x12 with 90s recovery between sets