February 23, 2020
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username: greggallina@gmail.com
password: greggallina
DAY 5
Speed - Absolute Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
PLYOMETRICS - Foundation
1. Pogo Jumps - 2 x 10 -VIDEO
2. Squat Jumps - 2 x 10 - VIDEO
3. Power Skips - 4 x 20 yards (2 height / 2 distance) - VIDEO
4. Power Bounds - 4 x 20 yards (2 height / 2 distance) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you would do 10 pushups and then move straight into 10 inverted rows.**
1A. Push Ups - 5 x 10 - VIDEO
1B. Inverted Row - 5 x 10 - VIDEO
2. Incline Push Ups - 3 x 12 - VIDEO
3. Pull Ups - 3 x Max - VIDEO - no pull ups bar, then do "push ups" with your elbows lying on your back
4. Bench Dips - 3 x 20 - VIDEO
TRUNK
1. Plank - 2 x 60 seconds - VIDEO
CONDITIONING
1. Jump Rope - 500 skips
**To view video, you may need to provide a username and password.
username: greggallina@gmail.com
password: greggallina
DAY 5
Speed - Absolute Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
PLYOMETRICS - Foundation
1. Pogo Jumps - 2 x 10 -VIDEO
2. Squat Jumps - 2 x 10 - VIDEO
3. Power Skips - 4 x 20 yards (2 height / 2 distance) - VIDEO
4. Power Bounds - 4 x 20 yards (2 height / 2 distance) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you would do 10 pushups and then move straight into 10 inverted rows.**
1A. Push Ups - 5 x 10 - VIDEO
1B. Inverted Row - 5 x 10 - VIDEO
2. Incline Push Ups - 3 x 12 - VIDEO
3. Pull Ups - 3 x Max - VIDEO - no pull ups bar, then do "push ups" with your elbows lying on your back
4. Bench Dips - 3 x 20 - VIDEO
TRUNK
1. Plank - 2 x 60 seconds - VIDEO
CONDITIONING
1. Jump Rope - 500 skips
