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Seated box jumps
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets
Week one will be 55% bar weight with 25% chain weight at the top.
When doing the lift make sure you sit back onto the box and not straight down. Shins should be straight up and down.
Perform 12 set of 2 reps
Straight after your speed squats you should have the bar set up for sumo deadlifts.
The bar weight here is going to be 50% with 25% band tension.
Perform 6 sets of doubles
Inverse curl 6x6
Wide stance GoodMorning 3x10
Seated calf raises 4xmax
Sled walk with ankle weights 6x40m