The last 3 week block looked like this:
Sled 35# Mon Wed
wk 1 3x3x3
wk 2 3x3x4
wk 3 3x3x5
squat throws x10
1 hop x 10
Box 5-7x5 jumps
squat jump 5x5 45#
squat 5rep max effort
Yes % are based off 1RM
The last 3 week block looked like this:
Sled 35# Mon Wed
wk 1 3x3x3
wk 2 3x3x4
wk 3 3x3x5
squat throws x10
1 hop x 10
Box 5-7x5 jumps
squat jump 5x5 45#
squat 5rep max effort
Yes % are based off 1RM