Positional and mechanical improvement:
Ground-to-shoulder and ground-to-overhead lifts/
Jumping variations
Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
Advanced: Power snatch/ variations
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvements in each. Start by addressing/ adjusting the the basic details and, as wp-contentropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then:
Power clean:
1 x 10 @ 50% of 2RM
5 x 1 @ as heavy as possible in each
Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. Reminder: Position and execution always govern weight.
And then:
4 x 5 @ scaled to ability (weight), max height 15″ W, 20″ M
In organized positions, begin at moderate weight and increase to ability in each set. Today, max height is 15″ W, 20″ M. Goal is positional transfer to power clean- stay tall and upright, and do not allow chosen weight to break posture in take-off or landing.
And finally, “Time under tension”:
Max-duration hold of 10-rep weight from above
(Use double-overhand grip)
Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.