Explosive Power & Conditioning Workout
Warm-Up
Jump Rope – 100 skips or 1-minute practice
Dynamic Mobility Drills:
Hip Openers – 10 reps per leg
Shoulder Rotations – 10 reps each direction
Hamstring & Hip Flexor Stretch – 30 sec per side
Power Clean Primer:
Light barbell Hang Power Cleans – 2 sets of 5 reps (50% working weight)
Hang Power Cleans
Warm-Up Sets:
Set 1: 6 reps at 50% working weight
Set 2: 4 reps at 70% working weight
Strength Sets:
Sets: 5
Reps: 3-4 per set
Rest: 90-120 seconds between sets
Key Cues:
Start with the bar just above the knees.
Explosive hip extension and fast elbows on the catch.
Control the descent back to the hang position.
Strength & Calisthenics Work
Kettlebell Complex (4 Rounds)
Double Kettlebell Swings – 12 reps
Kettlebell Goblet Squats – 10 reps
Kettlebell Snatch (Single Arm) – 8 reps per arm
Rest: 45-60 seconds between rounds
Static Holds & Calisthenics Superset (3 Rounds, No Rest Between Exercises)
L-Sit Hang (Bar or Rings) – Max Hold (Goal: 20-30 seconds)
Push-Ups (Explosive) – 10 reps
Wall Sit Hold – 45 seconds
Rest: 45-60 seconds between rounds
Finisher: 1-Mile Run
Goal: Steady pace, focusing on endurance and breathing control.
Alternate Option: 1,600m Row or 2,000m SkiErg
Cool Down & Recovery
Hamstring & Quad Stretch: 2 rounds of 30 seconds per leg
Shoulder & Lat Stretch: 2 rounds of 30 seconds per side
Deep Breathing Recovery: 1 minute
Workout Summary:
Focus: Explosive power (Hang Power Cleans), strength endurance (Kettlebell Complex), core stability (Static Holds & Calisthenics), and conditioning (1-Mile Run).
Rest: 2-3 minutes for cleans 60-90 seconds for accessories.
Progression: Gradually increase weight while keeping explosive power and form sharp.