Phase two of power strength is a 6 week program: Oct 25 - Nov 29
As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can \
| Aerobic Warm up | At least 15 min |
| Super Set 1 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Power Clean | 3 x 8 Light | 3 x 6 medium | 3 x 6 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 heavy |
| Broad jump | x 6 | x 6 | x 6 | x 6 | x 6 | x 6 |
| Super Set 2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted dips | 3 x 6 med | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Med ball chest pass | 3 x 10 | 3 x 10 | 3 x 10 | 3 x 10 | 3 x 10 | 3 x 10 |
| Super Set 3 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| band resisted step ups | 3 x 6 each side | 3 x 6 each side | 3 x 6 each side | 3 x 6 each side | 3 x 6 each side | 3 x 6 each side |
| Classic bounds | 3 x 12 | 3 x 12 | 3 x 12 | 3 x 12 | 3 x 12 | 3 x 12 |
