4.22.2023

UPPER SUBMAXIMAL EFFORT | DYNAMIC EFFORT METHOD

WARM UP:

  1. Foam Roll x2 min total
  2. Lumbar Locked T-Spine Rotation x10, Bilateral
    3.Cat-Camel x10
  3. Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
  4. Fwd/Bkwd Leopard Crawl x5 yds
  5. Plank w/ Shoulder Taps x10, Bilateral
  6. 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
  7. Squat w/ Rotation & Extension x5, Bilateral
  8. Cross Crawl x10 yds
  9. Lateral Band Walks x10 yds, Bilateral

PRIMING:

  1. Bench Press ISO Max Force 3×5-15s; rest as needed

SPEED-STRENGTH:

  1. Speed-Bench Press 9×3; rest 60s –> 50% of 1RM
    • use chain or band accommodation

STRENGTH ACCESSORY:

  1. Dumbbell Bench Press 2×12; rest 90s –> RPE 9

6-12-25 METHOD | REPEATED EFFORT METHOD

3 Rounds of…

  1. Landmine Viking Press x6 –> RPE 8
  2. Arnold Press x12 –> RPE 8
  3. Lateral Raises x25

Rest and repeat

COOLDOWN:

  1. Resisted Nasal Breathing x15
Learn More: Exercise Demonstrations
Want All the Features of TENACITY 2.0? Subscribe Today!