Rubicon Conjugate

Plyometrics & Intervals

Olympic Lifting

Week 9

Apr 27–May 2

Mon27Tue28Wed29Thu30Fri01Sat02

01 · Warm-up

Warm-Up

Slackblock Balance

Done
A. Slackblock: 1 set x 1:00 each leg - Forward toe - 30° Toe out - Rotate block 90° - Variations: bouncing lacrosse ball, patrick steps, single-leg toe touches, single-leg squats
2 × 6-10ea

ATG Warm-up

Done
B. ATG Warm-up: 2 sets x 6-10 reps each leg: - Patrick Steps - ATG Split Squats - Lateral Box Step Downs *First set bodyweight, then add load.

02 · Warm-up

Jumprope Warm-up

Done
Choose 1 of the jumprope warm-ups: CF Jumprope Warm-up: 2-3 sets, 20sec on/10sec rest (1:30/set), alternating - Single-unders - Crossovers - Double-unders Sport Jumprope Warm-up: 1 set each, 20sec on/10sec rest (4 min) - Single Under - Bunny hops - Forward-back (alternating) - In-out lateral (alternating) - High knees - Butt kickers - Crossovers - Double unders

03 · Work

Single-leg Box Jump

4 × 5ea
Done
Focused on mechanics — height should be secondary. Move quickly back and forth between legs adding mats or plates to an appropriate challenge.

04 · Accessory

Box Jump

25 × 1
Lift
  • Rest Every 12 sec for 5:00
For Load
25 reps total, every 12 seconds for 5:00. Stick landing, step down. Only use a height you are 100% comfortable jumping on. The effort is more important than the height.

05 · Conditioning

Echo Bike EMOM (15/45)

10 × 1:00
Done
Emom
10:00 EMOM Echo Bike: 15sec Sprint / 45sec Light Track total calories.

06 · Accessory

Mobility

0:30 each

Banded Hamstring Stretch Series

Done
30sec each position (#3): Straight up, Away from body, Across the body. Keep knee locked and shoulders on the ground.
1:00ea

Standing Pigeon Pose

Done
1:00ea

Standing Reverse Pigeon Pose

Done

01 · Warm-up

Warm-Up

Slackblock Balance

Done
A. Slackblock: 1 set x 1:00 each leg - Forward toe - 30° Toe out - Rotate block 90° - Variations: bouncing lacrosse ball, patrick steps, single-leg toe touches, single-leg squats
2 × 6-10ea

ATG Warm-up

Done
B. ATG Warm-up: 2 sets x 6-10 reps each leg: - Patrick Steps - ATG Split Squats - Lateral Box Step Downs *First set bodyweight, then add load.

02 · Warm-up

Jumprope Warm-up

Done
Choose 1 of the jumprope warm-ups: CF Jumprope Warm-up: 2-3 sets, 20sec on/10sec rest (1:30/set), alternating - Single-unders - Crossovers - Double-unders Sport Jumprope Warm-up: 1 set each, 20sec on/10sec rest (4 min) - Single Under - Bunny hops - Forward-back (alternating) - In-out lateral (alternating) - High knees - Butt kickers - Crossovers - Double unders

03 · Work

Single-leg Box Jump

4 × 5ea
Done
Focused on mechanics — height should be secondary. Move quickly back and forth between legs adding mats or plates to an appropriate challenge.

04 · Accessory

Box Jump

25 × 1
Lift
  • Rest Every 12 sec for 5:00
For Load
25 reps total, every 12 seconds for 5:00. Stick landing, step down. Only use a height you are 100% comfortable jumping on. The effort is more important than the height.

05 · Conditioning

Echo Bike EMOM (15/45)

10 × 1:00
Done
Emom
10:00 EMOM Echo Bike: 15sec Sprint / 45sec Light Track total calories.

06 · Accessory

Mobility

0:30 each

Banded Hamstring Stretch Series

Done
30sec each position (#3): Straight up, Away from body, Across the body. Keep knee locked and shoulders on the ground.
1:00ea

Standing Pigeon Pose

Done
1:00ea

Standing Reverse Pigeon Pose

Done