Performance (Leg focused):
Tip: HIP EXTENSION TWO WAYS
In the Speed Strength section today, you will experience a combination of plyometrics and Olympic lifting. Both exercises require a forceful hip extension to complete each respective movement. Both exercises work on power output at high speeds but at different points along the speed-strength continuum. To become a well-rounded and powerful athlete, you must work on all aspects of speed and strength.
Station 1: INTERVAL WEIGHT TRAINING: 10 min
3 Rounds
every round is 3:20
300/240m Row
18 Wall Balls 9/6KG
12 DB Suitcase Walking Lunge
Then in the remaining time of each round: perform MAX Lateral Arc Ball Slam 9/6KG
On the screen, round one will start at 10:00. Round 2 at 06:40. Round 3 at 03:20.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
Back Squat x 5reps
Back Squat will be seen every week. It’s one of the primary exercises of this cycle. We had it in previous cycles as a primary exercise as well. However this time we are looking for heavy lifting. Only 3 working sets in 10- minutes:
Warm-up Sets: 1 to 3 :
Warm-up Set 1: 10 reps – Easy
Warm-up Set 2: 5 reps – Easy
Warm-up Set 3: 5 reps – RPE 6
Working Sets:
Set 1 – 5 reps
Set 2 – 5 reps – higher weight
Set 3 – 5 reps – higher weight
Loading Note: Since we will see this exercise every Monday, record your weight and increase it next week.
Beginners should stay at not less than 8 reps per set.
Station 3: STRENGTH BALANCE: 10 min
4 SETS
1 complex non stop: perform all the exercises without racking back the BB
3 Good morning
3 Kang Squat
3/side Back rack reverse lunge
Station 4: SPEED STRENGTH : 10 min
EMOM
Minute 1) 3 Hang Power Snatch
Minute 2) 3 Box Jump Step Down
Advanced : BB / Beginners: DB