Upper Strength + Speed Strength

Training:

pre-session:
- prone shoulder extension w/PVC
- HS kick ups
- HS holds

a. HSPU negatives @ 50A2: 15 total reps; break as needed, keep rest less than 2 minutes
b. strict HSPU @ any tempo: 1-3 reps x 5 sets; rest 2-3 minutes between sets
c1. push press (from the ground): 3,3,3,3,3,3; rest 45 seconds
c2. box jump/vertical jump/broad jump: 3,3,3,3,3,3; rest 45 seconds

Notes:
- if you don't have the strength developed to complete the strict HSPU portion, continue on with more negatives w/ a 30A2 tempo
- 50A2: 5 seconds lower, no rest at the bottom of the HS, a=assistance (either you kicking back up, or a partner helping you get there), 2 seconds rest at the top of the HS
- for C1/C2, keep speed the priority over the load, goal is snappy hips on the push press and a very "full" jump on C2 (full meaning "jumping all the way", body becomes very elongated from toes to head)