Phase III
Workout A:
A1. Progressive Range Snatch
B1. Speed Deadlifts With Shrug
C1. Manual Glute Ham Raise
Workout B:
A1. Progressive Range Clean
B1. Explosive Back Full Squat
C1. Back Step Up Or Peterson Step Up
http://www.bodybuilding.com/fun/kelly1.htm
This will be a new series for most. Simply do hang snatches in a series with the start of each rep being lower then the last. This will get you used to pulling from different areas and is also quite challenging.( rep 1 from hip, rep 2 from mid thigh, rep 3 from knee, rep 4 from mid shin, rep 5 from floor) Use 3 minute rest intervals.
Week #1 (4 x 5)
Week #2 (3 x 5)
Week #3 (4x4)
Start off with 60% of your 1rm deadlift and starting off with a controlled pull to just under knee level attempt to explode up as quickly as possible. 1 minute rest intervals.
Week #1 8x3 at 60%
Week #2 8x3 at 65%
Week #3 8x3 at 70%
If you don't have access to a glute ham bench simply find something to place your feet under and take a towel or pad to place your knees on. Use your hands to assist you up.
Week #1 (3 x 20 assisted- lower smoothyly yet under control and use your arms to push yourself back up.)
Week #2 (3 x 10 using 6 second negatives)
Week #3 (3 x max reps with no assistance other then a slight push to break your sticking points)
(As you did during the first workout in this phase with the snatch. With each rep let the bar drop down a little further. Rep#1 hip, #2 mid-thigh, #3 knee, #4 midshin, #5 floor). Use 3 minute rest intervals.
Week #1 (4 x 5)
Week #2 (3x5)
Week #3 (4x4)
8 x 3 with 1 minute rest intervals. Vary stance every 2 sets from shoulder width to wide Tempo (30X)
Week #1 60% of back squat
Week #2 65%
Week #3 70%
Find a low bench or block that you can stand on with one leg. Without moving that leg slowly descend down until the other foot hits the floor and then use a controlled motion to come back up. Use a 3-0-2 tempo.
Week #1 (3 x 1 minute each set little to no added weight. Go by time not reps)
Week #2 (3 x 1 minute each set with added resistance such as light dumbells)
Week #3 (3 x 30 seconds each set with added weight)
){kind=link}
){kind=link}