thabay4lyfe's VJB + Own weight routine
I don't plan on doing this until wrestling season ends but I like to be prepared and organized for everything I do. Also criticism would be appreciated.
Height: 5'7"
Vertical Jump: Unknown (will test when I have time)
Short Term Goal: 2 inches, 10lbs on Clean and Snatch
Long Term Goal: 10 inches, 40lbs on Clean and Snatch
Routine:
Monday-Plyos Intermediate + Workout 1
Tuesday-off
Wednesday-Workout 2
Thursday-
Friday-Plyos Intermediate + Workout 3
Saturday-off
Sunday-off
Workout 1:
Snatch 1x3 (50%) 1x3 (60%), 1x3 (70%)
Hang Snatch 1x3(60%), 2x2 (70%)
Squat 1x10 (50%), 1x8(60%), 2x6 (70%), 2x3 (90%)
Leg Curl 3x10
Pullups 3x10
Workout 2:
Split Jerk 1x4 (50%) 2x3 (70%), 4x2 (80%)
Explosive Squat 2x5 (50%)
Bench Press 2x10, 1x8, 2x4
Close Grip 3x10
Workout 3:
Hang Clean 1x3 (65%), 3x3 (75%)
Clean-and-Jerk 1x3 (50-60%) 3x2 (70-80%), 4x1 (90%)
Deadlift 2x12, 2x10, 1x8
Lunge 2x8 1x6
Good Morning 2x10
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Linear Mode
