7
mvmts
26
sets
0:45
dur
5.3k lbs
vol
community
sequence
force absorption protocol
w1·d1
movements
A — 4 rounds
01
high hang pulls
set 1
weight
65lbs
reps
5
set 2
weight
65lbs
reps
5
set 3
weight
65lbs
reps
5
set 4
weight
65lbs
reps
5
02
single leg depth drop into box jump
set 1
reps
3
set 2
reps
3
set 3
reps
3
set 4
reps
3
B — 4 rounds
03
single leg contralateral rdl
set 1
weight
25lbs
reps
6
set 2
weight
25lbs
reps
6
set 3
weight
25lbs
reps
6
A — 4 rounds
04
single leg weighted drops
set 1
weight
100lbs
reps
4
set 2
weight
100lbs
reps
4
set 3
weight
100lbs
reps
4
set 4
weight
100lbs
reps
4
05
eccentric back squat
set 1
weight
95lbs
reps
5
set 2
weight
95lbs
reps
5
set 3
weight
95lbs
reps
5
set 4
weight
95lbs
reps
5
B — 4 rounds
06
pallof press
set 1
reps
10
set 2
reps
10
set 3
reps
10
other sessions in this sequence
J
created by
jace mirador
@emirador