2 max rep sets @ 50% of 1RM
Perform as many quality, full range-of-motion reps as possible, and rest as needed in the rack position. Bar on the floor, in the rack, or on the hip ends the set. Rest as needed between sets; If either set comes in at under 8 reps, add a 3rd max rep set.
Then:
8 Box step* @ 3/4 BW
8 Box jump @ 75% of 1RM
1 minute rest
12 Box step @ 1/2 BW
12 Box jump @ 50% of 1RM
:45 sec. rest
16 Box step @ 1/4 BW
16 Box jump @ 20″ W, 24″ M
:30 sec. rest
And then, immediately:
24 Reverse lunge box jump @ 20″ W, 24″ M
Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.
*Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.