Gym 2:
Dynamic warm up
 
Plyo - If not doing weights do same exercise with no weight
Weighted depth drop, pause 2 sec, drop weights to box jump 4x2 reps. Use dumbbells for weight. Keep it lighter between the 10-25lbs dummbenns 
 
Weighted work
We will continue to the split stance DL for another month.  However lets focus on keeping the speed high while adding weight to the bar! 
Reps WK1 6x2, WK 2 5x3, WK 3, 5x3 WK 4 4x2 (de load week)
 
No weight work:
Lunge jumps  5x4 reps
 
Weighted work + combo with the no weight work below
Box Squat 4x3 reps
 
No weight work:
Tuck jumps  4x5 reps
 
Weighted work:
RDL’s off safeties 4x5 reps
 
No weight work:
Glute bridge 4x10 reps