JUMP POWER:
Depth Block Jumps (Try To Step Off A Box - 8-12" - REBOUND FAST!)
4 Sets Of 6 Block Jumps (No Second Box To Jump To... Jump And Reach As High As Possible)
* Try To Jump To A Backboard OR Some Other Target To Keep Consistent Height
** Take Your Time... I Want Max Jump Height & Effort For Each Rep and Set
POWER WORK: Practice The Movement With Heavier Weight, BUT DON'T TEST OUT
Hang Clean (Partial OR Full Squat Catch)
WARM UPS: 5, 5, 4
WORK SETS: 3, 3, 3 - Something Challenging, But Perfect The Motion
CONDITIONING:
10 Single Leg LATERAL Line Jumps (Each Leg - DON'T TOUCH LINE!)
5 Full Burpees (Chest To Ground)
10 Block Jumps (Find Something To Jump To So You're Consistent)
* Start A New Set Every 60 Seconds X 10 Total Rounds - Start Consistent! *
POST YOUR CLEAN WEIGHT AND CONDITIONING TIMES TO COMMENTS
Rachelle Kruml
ReplyDelete12" box
H.c. 70 75 80
Conditioning
Core workout 5 min
Jessy Schroedter
ReplyDelete18" box
h.c. 75 80 85
conditioning
18" box
ReplyDeleteh.c. work sets: 85 85 95
conditioning: took app. 1 min per set.
Valerie Hecht