Hi Daniel, here is the weights I would have you doing if you were under my program hope this helps you out, all the very best AShley
Power Group
3 sessions per week
2 x Full Body Power
Select different exercises for each session
(1a) Power Snatch or Power Clean
(1b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs
(2a) ¼ Explosive Squat or Band Box Squat or Jump Squat
(2b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs
(3a) Push Press or Band Bench or Split Jerk
(3b) Clap Push ups or Plyo Rebounds or MB Cross-Over Push ups
Workout 1: 3 sets x 3 reps @ 60 – 80%/Contrasts 3 sets x 6 reps
Workout 2: 3 sets x 6 reps @ 30 – 40%/Contrasts 3 sets x 3 reps
1 x Full Body Strength
Select exercises from each of the following categories, use the same exercise for 3 weeks then change the exercise and repeat the 3 week progression
3 sets each exercises with the following reps:
Week 1 – 4 x 6 Week 2 – 2 x 5, 3 x 3 Week 3 – 3 x (5,1) waves
1 x Full Body exercise
1 x Squat exercise
1 x Hamstring/Lower Back
2 x Upper Body Push super set with Upper Body Pull
Core Training:
After each workout out, select from the following options and do a core circuit, for 10 minutes total time: Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops