JUMP/FIRST STEP POWER:
Depth Squat Jumps
(Step Off 12-18" Box & Quickly Rebound & Try To Touch The Backboard OR Other Object)
4 Sets Of 6 Jumps
* Rest 1-2 Minutes Between Sets*
POWER:
Hang Power Clean (Partial Squat Catch)
WARM UPS: 3, 2, 1 (60, 75, 85%)
WORK SETS: 2, 2, 2 (90%, 90-93%, 93%) (3-4 Minute Clock Between Sets)
STRENGTH:
Front Squat
3 Sets Of 3 Reps (Use Your Front Squat Max OR Use Your Final Clean Weight)
(70, 80, 90%) - DEEP SQUATS!
ASSISTANCE STRENGTH:
DB Push Press (Use Hip And Leg Drive)
2X6 Reps (Start With 27.5-30's)
SS w/
Bent Over Dumbbell Row (Use 2 DB's & NO Bench)
2X10-15 Reps (Start With 30-35's)
CONDITIONING:
Full Court Sprint (Down AND Back)
10 HEAVY Push Ball Throws (15# Ball To 10 Foot Target) (Like The Video, But No Full Squat)
* 10 Total Rounds Trying To Start A New Round Every 60-75 Seconds *
POST ALL WEIGHTS AND CONDITIONING TIMES TO COMMENTS
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