*Couple of notes here:
-On the plyo work, the goal is to be AS EXPLOSIVE AS POSSIBLE. Your intent here is just as important as the execution.
-The barbell work should also be completed with maximal speed in mind; even when the weight is light (or especially when the weight is light), your goal should be to move the bar as quickly as possible. For both complexes today, you are to build to today’s “max” (with good technique), then drop down to 90% of that heaviest weight and do a complex, then to 95% and do a complex. For the PS+OHS, this is 2 Power Snatches + 1 OHS, for the PC+HPC, it’s Power Clean + Hang Power Clean + Power Clean + Hang Power Clean (you can drop the bar between the first and second complex if you have to).
-The Power work is boring, I know that. This won’t hurt nearly as much as last week, so thing ALL OUT sprint here. If you need to cut the sets short because you are slowing down, do so, and look to build up our ability here over the weeks.
Double Leg Lateral Hurdle Hops x 10 x 3
Single Leg Depth Drop to Box Jump x 2/leg x 3
Reverse Overhead Throw w/D-Ball (15/10#) x 8 (max distance)
Technique Primer: Press in Snatch – 5,4,3 (ascending weight)
A. Block Power Snatch + OHS (3 sec hold in bottom) – (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM)
B. Power Clean + Hang Power Clean (at the knee) – 2(1+1)RM; 90% x 2(1+1), 95% x 2(1+1) (% of RM)
10 Second ALL OUT Assault Bike Sprint
Rest 110 Seconds
Rest 5 minutes