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:
5 x 1 @ as heavy as possible in each
1 x 7 @ 75% of heaviest lift from above
1 x 9 @ 50% of heaviest lift from above
Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. When scheme is listed as “5 x 1″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
And finally, “Time under tension”:
Max-duration double-overhand grip bar hang
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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!