Performance (Leg focused):
Tip: Barbell complex
Barbell complex is another way to light up the posterior chain. While this exercise involves more of the core and lower back, the complex load should be pretty light to allow for the majority of the emphasis on the hamstrings and glutes.
Station 1: INTERVAL WEIGHT TRAINING: 10 min
3 SETS
300/240m Row
12 KB Rack Squat
12 KB Front Rack Walking Lunge
Remaining time of each round: Max KB Tall Plank Knees To Elbow
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) 1 Hang Power Snatch
Minute 2) 3 Box Jump Step Down
Advanced : BB / Beginners: DB
