Speed/Agility/Plyo Program

[Steven Low]

Depends on how much technical work you've done with snatch and C&J... if your technique is pretty solid you can do a whole bunch of stuff.

If you're struggling with good form on a power clean.. well. That's gonna be problematic.

[Jakub Kruhlik]

i would say I have pretty good form on all my oly lifts. Im going to do a CFT tonight and find my 1rm on some of the other lifts an so I'll post vids of those shortly, but ya I'd say I have pretty good foundation in the oly lifts.

[Jakub Kruhlik]

CFT: 615
Squat: 135x5, 185x3, 205x1, 225x1, 250x1
Press: 95x3, 115x1
Deadlift: 135x5, 185x3, 205x1, 250x1

Bench: 135x5, 155x1, 170x1, 185x1

Took video of all the lifts except bench. i was going to do snatch and CJ too but then figured that might be a bit much for one night. Once I get video of my Snatch and CJ I'll post them all. Thanks again Steven.

[Jakub Kruhlik]

didnt get to power cleans or Clean and jerks but i will video those asap.

EDIT: Sorry for the vids being sideways didnt know how to flip them.

Squat:
#185
http://www.youtube.com/watch?v=C0Fu1WWnys8

#250 first attempt
http://www.youtube.com/watch?v=BoYH2csH9uM

#250 second attempt
http://www.youtube.com/watch?v=l-7COZSmfe4

Push Press:
#95
http://www.youtube.com/watch?v=noW3_85wQNY

#115
http://www.youtube.com/watch?v=NrFZxt1y-g0


Deadlift:
#135
http://www.youtube.com/watch?v=94jrgieRN2w

#205
http://www.youtube.com/watch?v=c2APTeZWFc0

#225
http://www.youtube.com/watch?v=DJRlpbuSegU

#250
http://www.youtube.com/watch?v=2-qm2IryvB8

Snatch:
#95
http://www.youtube.com/watch?v=XIr1lWbmHRY