TUE · SEP 8

Olympic Power + Lower Strength

Keep the Olympic work fast and technically clean, stick every broad-jump landing, and choose squat and single-leg loads you can control through the full prescribed range.

55–65 minutes6 blocks+175 WORKOUT XP

Lower-Body Prep

2 rounds · 45 seconds after each round

Ankle Rockers10 reps each side
Keep the heel planted and drive the knee forward over the middle toes through a controlled, pain-free range.
Bodyweight Squat10 reps
Sit between your feet to a controlled depth, then push the floor away to stand.
Reverse Lunge6 reps each leg
Step backward under control and drive through the front foot to return to standing.
Pogos15 reps
Stay tall and bounce quickly from the ankles with short, quiet ground contacts.
Empty-Bar Clean High Pull5 reps
Drive tall through the hips and finish with the elbows high while keeping the empty bar close.

Olympic Power

6 sets · 90 seconds after each set • keep the bar fast and stop before reps grind

Power Clean from Floor2 reps
Push hard through the floor, finish fast through the hips, and catch the bar quickly in a strong position.

Jump Power

4 sets · 60 seconds after each set

Standing Broad Jump3 reps
Jump for maximum distance, stick the landing, and reset completely before every rep.

Main Strength

5 sets · 2 minutes after each set

Pause Back Squat4 reps
Pause for two seconds at the bottom, stay braced, and drive up hard without bouncing.

Posterior Chain

3 sets · 90 seconds after each set

Barbell Good Morning8 reps
Push your hips backward with a soft knee bend and stand tall once the hamstrings are fully loaded.

Single-Leg Strength

3 sets · 75 seconds after each set

Front-Foot-Elevated Dumbbell Split Squat8 reps each leg
Elevate the front foot slightly, lower under control, and drive through the full foot to stand.

INFOGRAPHIC WORKOUT SHEET

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The same full session in one glance—built to keep open beside the rack.

Olympic Power + Lower Strength infographic workout sheet