STRENGTH TRAINING
OFF SEASON 2-POWER 1 (WEEK 11)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 11	REST			Clean Max		WK 11	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
HANG CLEAN	65%	5		180		HANG CLEAN	60%	5		180
	70%	5		180			65%	5		180
	80%	5		180			70%	5		180
	85%	5		180			70%	5		180
	85%	5		180			70%	5		180
PUSH PRESS	5RM	5		180		PUSH PRESS	5RM	5		180
	5RM	5		180			5RM	5		180
	5RM	5		180			5RM	5		180
	5RM	5		180			5RM	5		180
FRONT SQUAT	6RM	6		120		FRONT SQUAT	6RM	6		120
	6RM	6		120			6RM	6		120
	6RM	6		120			6RM	6		120
*BOX JUMPS		8		120		*BOX JUMPS		8		120
		8		120				8		120
		8		120				8		120
BENCH PRESS	80%	6		120		BENCH PRESS	65%	6		120
	80%	6		120			70%	6		120
	80%	6		120			70%	6		120
*PLYO PUSHUP		6		120		*PLYO PUSHUP		6		120
		6		120				6		120
		6		120				6		120
SEATED ROW	10RM	10		120		SEATED ROW	10RM	10		120
	10RM	10		120			10RM	10		120
	10RM	10		120			10RM	10		120
BICEP CURL (DB)	10RM	10		90		BICEP CURL (DB)	10RM	10		90
	10RM	10		90			10RM	10		90
WORKOUT 3	Bench Max
	Squat Max
	Clean Max		WK 11	REST
	PERCENT	SET/REP		(secs)
HANG CLEAN	65%	5		180
	70%	5		180
	80%	5		180
	85%	5		180
	85%	5		180
PUSH PRESS	5RM	5		180
	5RM	5		180
	5RM	5		180
	5RM	5		180
FRONT SQUAT	6RM	6		120
	6RM	6		120
	6RM	6		120
*BOX JUMPS		8		120
		8		120
		8		120
BENCH PRESS	80%	6		120
	80%	6		120
	80%	6		120
*PLYO PUSHUP		6		120
		6		120
		6		120
SEATED ROW	10RM	10		120
	10RM	10		120
	10RM	10		120
BICEP CURL (DB)	10RM	10		90
	10RM	10		90
STRENGTH TRAINING
OFF SEASON 2-POWER 1 (WEEK 12)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 12	REST			Clean Max		WK 12	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
HANG CLEAN	65%	5		180		HANG CLEAN	60%	5		180
	70%	5		180			65%	5		180
	80%	5		180			70%	5		180
	85%	5		180			70%	5		180
	85%	5		180			70%	5		180
PUSH PRESS	5RM	5		180		PUSH PRESS	5RM	5		180
	5RM	5		180			5RM	5		180
	5RM	5		180			5RM	5		180
	5RM	5		180			5RM	5		180
FRONT SQUAT	6RM	6		120		FRONT SQUAT	6RM	6		120
	6RM	6		120			6RM	6		120
	6RM	6		120			6RM	6		120
*BOX JUMPS		8		120		*BOX JUMPS		8		120
		8		120				8		120
		8		120				8		120
BENCH PRESS	80%	6		120		BENCH PRESS	65%	6		120
	80%	6		120			70%	6		120
	80%	6		120			70%	6		120
*PLYO PUSHUP		6		120		*PLYO PUSHUP		6		120
		6		120				6		120
		6		120				6		120
SEATED ROW	10RM	10		120		SEATED ROW	10RM	10		120
	10RM	10		120			10RM	10		120
	10RM	10		120			10RM	10		120
BICEP CURL (DB)	10RM	10		90		BICEP CURL (DB)	10RM	10		90
	10RM	10		90			10RM	10		90
WORKOUT 3	Bench Max
	Squat Max
	Clean Max		WK 12	REST
	PERCENT	SET/REP		(secs)
HANG CLEAN	65%	5		180
	70%	5		180
	80%	5		180
	85%	5		180
	85%	5		180
PUSH PRESS	5RM	5		180
	5RM	5		180
	5RM	5		180
	5RM	5		180
FRONT SQUAT	6RM	6		120
	6RM	6		120
	6RM	6		120
*BOX JUMPS		8		120
		8		120
		8		120
BENCH PRESS	80%	6		120
	80%	6		120
	80%	6		120
*PLYO PUSHUP		6		120
		6		120
		6		120
SEATED ROW	10RM	10		120
	10RM	10		120
	10RM	10		120
BICEP CURL (DB)	10RM	10		90
	10RM	10		90