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FREE IN SZN SPEED WORKOUT


SPLIT 1


5 sets of 5 Squats (should be a heavier/medium weight; over emphasize exploding up from the bottom of the squat)



(45 seconds rest in between sets)



10 sets of 3 Jump Squats with weight


(should be a heavier weight; over emphasize jumping as high as you can)




(45 seconds rest in between sets)




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Explosive Movements 



Warm up with power cleans

2 sets with a weight you can do 10 times

1 set with a weight you can do 8 times

1 set with a weight you can do 5 times




Working Sets



10 sets of 3 power cleans


(45 seconds rest in between sets and it should be a heavier weight)