Monday:
Rows/Weighted Pull-up
Weighted Crunch/Reverse Crunch
Hamstring Curls

Rest

Thursday:
Overhead/Bench Press
Back Extension
Squat/Deadlift(back extension is dropped)

Rest

Saturday:
Yoga Practise
Basketball or Martial Arts

Rest
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A lower body plyometric program which I engage in once every 4 weeks for my basketball.

Clean and jerk 1x5 pause reps
Snatch 1x5 pause reps
Finish off with 3 x 5 of one-legged squat jumps

Recuperation for the rest of the week. Then cycle begins again.
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