Power #6A

This phase focuses on strength and muscular endurance through squatting and pressing. Athletes will increase rep counts with the same weight for greater volume. A deload is included in the middle of this phase. Increased rep counts for squats and Floor Press; push up counts can be adjusted. Efforts should be at RPE 8+ with few reps in reserve. Maintain the same weights for squats and thrusters without putting them down until all reps are complete. Weight recommendations: Moderate weights for DB Racked Squats, large weights for DB Hex Floor Press

Focus on explosive leg strength and full body conditioning. Zone 1: Increase reps for split squats; aim for controlled deficit split squats and explosive broad jumps with urgent transitions. Zone 2: Full body conditioning at an RPE of 9 for maximum challenge. Weight recommendations: Heavy KBs for Deficit Split Squats; moderately heavy DBs for DB 1 Arm Snatch