As the title suggests, the emphasis here is on the negative side of the exercise. I normally concentrate on this phase of the exercise anyway, but in this session it is EVERYTHING.
Make two passes through 2a to 2d. On the vertical jumps, focus on minimal ground contact time.
Warm Up (5 mins)
Main (25 mins)
1a) Rowing (500m, L8, 1'35", 27spm)
2a) Deadlift (5 reps @ 85-95% 1RM - 110kg) to Vertical Jumps (8)/BBS Leg Press (120:1'50") to BBS Leg Extension (25:55").
2b) Planche (15s) to "Hand Stand Lowers or One Arm Dumbell Press (8x16kg)"
2c) Lever (15s) to "Chin-Up Alternate One Arm Lowers (2x5 per side)"
2d) BackBridge (15s)
The big change here has been the introduction of a Body by Science single leg press followed by a leg extension. The are introduced in place of the deadlift to vertical jump performed on the first pass through. The extensions should see you thigh rippling in anguish after the presses!
There is some debate as to the danger to the knee of performing leg extensions - hence my use of the BBS protocol. The reason for the inclusion of this exercise? I want a devastating turning kick (yeun tak).