Phase II

Workout A:

A1. Hang Snatch
As before from the hang position but this time descend down past the mid-thigh as far as you'd like before reversing the movement explosively. You will find the weights will increase vs the proceeding phase due to the greater range of motion and better explosiveness you will have developed from operating in such a short range.

B1. Romanian Deadlift
5-0-5 tempo

Performed similar to a semi-stiff legged deadlift. The emphasis is on keeping the shins vertical. Start form an upright position and bending the knees slightly push the hips back and the back arched letting the bar descend down with vertical shins. To reverse the movement concentrate on digging the heels through the floor and back.

C1. Close Stance Arched Back Good Morning**
3-0-2 tempo With the bar in a low-bar squat position hold the chest high, take a deep breath, arch the back, bend the knees slightly and keeping the head elevated, push the hips and glutes back as far as you can. Reverse direction by imagining yourself "pawing" the ground even though your feet won't actually move.

** Stiff-Legged Deadlift Shown

D1. One Leg Scissor Hip Extension
Lying flat on your back elevate one leg and place it on a box, bench, ball or against a wall. Now using a paw-down motion with that leg elevate yourself off the ground. Too add weight simply take a plate and hold it on your abdomen.

Workout B:

A1. Hang Power Clean With Quick Dip And Drive
As before but extend the bar down to around knee level with no pause.

B1. Front Squat - (5-0-5 tempo)

C1. Low Pulley Split Squat Lunge
Set a bench behind a low pulley and get into a lunge position with your back leg elevated on the bench. Whatever foot is forward take the opposite hand and grab the low pulley and do split lunges. Use a 2-1-1 tempo.

D1. One Leg Squat

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