Power

Exercise Sets/reps.
Week 1
Week 2 Week 3 Week 4 RI Tempo
COMBINATION 1            
Front squat 3 x 3 (85% 1RM) 3 x 3 (87,5% 1RM) 3 x 3 (90% 1RM) 3 x 3 (90% 1RM) 3' Explosive
Power clean/High hang power clean 3 x 5 (80% 1RM) 3 x 4 (85% 1RM) 3 x 3 (90% 1RM) 3 x 3 (90% 1RM) 2'-3' Explosive
Jump squat 3 x 8 (22,5% 1RM squat) 3 x 6 (25% 1RM squat) 3 x 6 (30% 1RM squat) 3 x 5 (35% 1RM squat) 2'-3' Explosive
Box jumps 3 x 10 3 x 10 3 x 10 3 x 10 2' Explosive
COMBINATION 2            
Plyometric pull-up 2 x 3-5 3 x 4-6 3 x 4-6 3 x 5-8 1'-2' 3-0-E
Single-leg Romanian deadlift 2 x 10@ 3 x 10@ 3 x 8@ 3 x 6@ 1'-2' 2-0-E
Plyometric push-upDepth jump push-up 2 x 6-10 3 x 6-10 3 x 8-12 3 x 8-12 2'-3' 3-0-E