Day 1: Strength/Power Workout

Ryan Basham October 27, 2021

Lesson Progress

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Record date completed, reps, weight or distance, along with any other information you would like to track in the notes area at the bottom of the page.

Barbell Front Squat

Sets: 4 Reps: 5
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.

2. Vertical Jump

Sets: 4 Reps: 3
Measure whenever possible, and add height in rep tracking notes.
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

3. Split Squat

Sets: 4 Reps: 6 w/ each leg, 12 total
Target Weight: 2-3 Reps in Reserve After Set

4. Split Jumps

Sets: 4 Reps: 3 of each variation
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

5. Alternating DB Press

Sets: 4 Reps: 5 w/ each arm, 10 total
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.

6. Bent Over Row