Strength - In season power / velocity

As a reminder our RPE weight scale is as follows:

Light: technique focus. controlled movement. won't be sore the next day

Medium: challenging but can complete all reps and all sets with perfect technique

Heavy: Can barely compete the last rep in each set

Vheavy: Maxed out. Likely needs a spot to finish the last rep

Dynamic: Light but quick, precise movements. Lifting as quick as you can

Aerobic warm up: 5-15 min

Circuit below x 2-3	30 sec rest between exercises, 1 min for sets
Jump Rope	x 30 seconds
Lateral bounds in place	x 10 total
double hop bound	x 8 total

Power Lift	Progression sets	set 1	set 2	set 3
Power clean	use warm up set	x 8 light	x 6 med	x 6 med

*** superset - Pair the exercises below. 20-30 seconds rest between exercises. Then rest 1 min, between sets

Super Set x 3 sets		Set 1	Set 2	Set 3
Weighted pull up	x 4 med/heavy
Single leg med ball slam	x 5 each leg (can do single leg, bosu)

Core Circuit 2-3 rounds
Back extension hold plate pass	x45 seconds
Band Swings prone	x45 sec
Band Swings side	x45 sec each side
swiss ball med ball throw	x 10
med ball side toss	x 8 each side