UPPER SUBMAXIMAL EFFORT | DYNAMIC EFFORT METHOD
WARM UP:
- Foam Roll x2 min total
- Lumbar Locked T-Spine Rotation x10, Bilateral
3.Cat-Camel x10 - Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
- Fwd/Bkwd Leopard Crawl x5 yds
- Plank w/ Shoulder Taps x10, Bilateral
- 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
- Squat w/ Rotation & Extension x5, Bilateral
- Cross Crawl x10 yds
- Lateral Band Walks x10 yds, Bilateral
PRIMING:
- Bench Press ISO Max Force 3×5-15s; rest as needed
SPEED-STRENGTH:
- Speed-Bench Press 9×3; rest 60s –> 50% of 1RM
- use chain or band accommodation
STRENGTH ACCESSORY:
- Dumbbell Bench Press 2×12; rest 90s –> RPE 9
6-12-25 METHOD | REPEATED EFFORT METHOD
3 Rounds of…
- Landmine Viking Press x6 –> RPE 8
- Arnold Press x12 –> RPE 8
- Lateral Raises x25
Rest and repeat
COOLDOWN:
- Resisted Nasal Breathing x15