Training

Warm:

Ride 20min

Jump a whole bunch

Work up to Knee jump for height

2x jumps at each height in 2" increments up to 18"

work up to straight leg box jump for height

2x jumps at each height in 2-3" increments up to 34"(ish)

work up to box jump over (tucked box jump) for height

2x jumps at each height in 3-4" increments up to 40"(ish)

work up to box jump for height

2x jumps at each height in 2-3" increments up to 50"

Bar warm up: 10x of each: RDL snatch grip, hi-pull, muscle snatch, power snatch, OHS

starting with an empty bar +10kg (total)  Snatch EMOM until failure

bar, 30, 40, 50, 60, 70, 80, 90, 100(miss), 100, 110(miss), 110kg

starting with an empty bar +10kg (total) Clean and Jerk EMOM until failure

bar, 30, 40, 50, 60, 70, 80, 90, 100, 110, 120, 130kg

cool:

20min ride

Notes: Jumping is under appreciated. Maybe because of the inherited advantage some talented individuals display, it seems like you either have it or you don't. But jumping just like anything else can be developed, but you have to do it intelligently. You can reap many benefits from implementing jumps in just a warm up or a cool down. Pick the variety that carries the least risk, maximal box jumping does not always enforce explosiveness and the risk of injury when failing is fairly high. Broad jumping provides an easy measurement and the requirement of power without so much risk of injury. If you are new to training implement the safest variety until athletic maturity requires more advanced techniques.