Week10:

Day1 and 2 and 3 i travalled to Spain, i did some dynamic work for the upper body and lower body along with some 10 yard dash sprints in the track.

Day 4 i got back to denmark, i rested.

Day5 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (42") (DB 5kg) R:2min
Drop jumps 5x4 (45") R:2min**
Depth jumps 5x5 (32") R:2min**
1leg bounce jump 4x3(trips) R:1min

Max strength
Back squat (145kg) 3x1 R:3min
Heavy supports 4x6s (145%RM 203kg) R:1min
Lunges from plate 3x6 (30kg) R:1min
Sitting squat 3x8(160kg) R:1min
Single leg Calf raises 3x10 (each leg)(10kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.