Strength/Power Phase
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Week 1
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Day 1Day 2Day 3Day 4
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PowerBox JumpClapping Push-upBroad JumpPower Clean
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3x5 *Land Tall*3x53x5 *pause between jumps3x3 @ RPE 6-7
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*1.5 min rest*1 min rest*1.5 min rest
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PrimaryComp SquatComp Bench *2 sec pause*Sumo Deadlift
Touch n Go Close Grip Bench
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4x6 @75-82%4x6 @75-82%4x6 @75-82%3x8 @70-77%
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2" Deficit Conventional Deadlift
Front SquatIncline Bench PressPause Squats *3 sec pause*
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4x4 @76-83%4x4 @76-83%4x4 @76-83%4x4 @70-80%
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AccessoryKB Swings 4x10Skullcrushers 4x8Pull-ups 30 totalDips 50 total
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Crossload Split Squat 3x8eAbs, your choice, 50 repsRows 50 totalBack Extensions 50 total
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Week 2
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Day 1Day 2Day 3Day 4
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PowerBox JumpClapping Push-upBroad JumpPower Clean
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3x5 *Land Tall*3x53x5 *pause between jumps3x3 @ RPE 6-7
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*1.5 min rest*1 min rest*1.5 min rest
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PrimaryComp SquatComp Bench *2 sec pause*Sumo Deadlift
Touch n Go Close Grip Bench
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5x6 @77-85%5x6 @77-85%5x6 @77-85%4x8 @72-79%
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2" Deficit Conventional Deadlift
Front SquatIncline Bench PressPause Squats *3 sec pause*
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5x4 @78-86%5x4 @78-86%5x4 @78-86%5x4 @72-82%
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AccessoryKB Swings 4x10Skullcrushers 4x8Pull-ups 30 totalDips 50 total
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Crossload Split Squat 3x8eAbs, your choice, 50 repsRows 50 totalBack Extensions 50 total
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Week 3
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Day 1Day 2Day 3Day 4
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PowerBox JumpClapping Push-upBroad JumpPower Clean
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3x5 *Land Tall*3x53x5 *pause between jumps3x3 @ RPE 6-7
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*1.5 min rest*1 min rest*1.5 min rest
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PrimaryComp SquatComp Bench *2 sec pause*Sumo Deadlift
Touch n Go Close Grip Bench
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6x6 @77%+6x6 @77%+6x6 @77%+5x8 @72%+
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2" Deficit Conventional Deadlift
Front SquatIncline Bench PressPause Squats *3 sec pause*
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6x4 @80%+6x4 @80%+6x4 @80%+5x4 @72%+
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AccessoryKB Swings 4x10Skullcrushers 4x8Pull-ups 30 totalDips 50 total
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Crossload Split Squat 3x8eAbs, your choice, 50 repsRows 50 totalBack Extensions 50 total
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Following Week 3 perform:
Back off Week
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Then move onto Strength Power 2.
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