Warm up with joint mobility.

A.
3 Rounds:
10 x KB swing @ 16 kg
5 x Knee Jump
5 x Squat Jump
(Focus on explosive hip drive)

B.
Barbell Russian Twist - 20kg Barbell x 10 (Left & Right counts as 1)
Every round change the level:
Round 1: Top of the thigh
Round 2: Just below the knee
Round 3: Down to the floor

C.
Front Squat 1 RM test
New PR ? 105 kg
Richie?s weight is 73kg at the moment, which makes him nearly reach the Front Squat standard, which is 1.5x Bodyweight. I have not tested deadlifts, as we worked up to 160kg in the past, which means he already is able to lift required weight. I look more at the speed at which he moves the bar when performing the deadlift and I will focus on building him up to be able to complete more repetitions at 80% -90% his 1RM.

D.
Strict Press
Build up to 50 kg (83% 1RM)
4 x 3 reps @ 50 kg
2 mins active rest between sets.

E.
Light Overhead Squats (Structural, working on opening up the chest)
3 x 8 @ 30kg

F.
Box Jumps @ 24? 3 x5 reps (Focus on controlled landing)

G.
Mobility work

NOTES: Today marks the final day of the Strength Phase.