Power Development:

Black: Power snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground.

Green:   Complete 6 sets of 8 deadlifts with a light to moderate load. Add weight to each set as you feel comfortable. Rest as needed in between sets.

Blue: Explosive deadlifts: Complete 5 sets of 3 reps at 65% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.   

Purple: Squat snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 squat snatch from the high hang (pockets), 1 squat snatch from just below the knee and 1 squat snatch from the ground.

For Green and Blue groups: complete 1 RKC plank for 20 seconds in between each set.

Conditioning:

Buy in: 40 air squats / 30 air squats / 20 front squats 95#/65 / 20 front squats 135#/95

Then, 3 rounds for time of:

6 half kneeling landmine presses on each arm / same as black / 6 push presses 95#/65 / 6 push presses 135#/95

8 push ups / 6 push ups / 12 push ups / 12 ring push ups

10 hanging knee raises / push up bridge arm marches on each arm / toes to bar / toes to bar 

Buy out: 40 air squats / 30 air squats / 20 front squats 95#/65 / 20 front squats 135#/95

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