SUBMAXIMAL EFFORT | FULL-BODY METHODS
WARM UP:
2-3 Rounds of…
- Bike Erg or Assault Bike x10 cal — submax effort
- Banded Pogo Jumps x15 — submax/small —
- Air Squats x12
- Alternating Bodyweight Lunges x8, Bilateral
- Inverted Rows x10
STRENGTH SUPERSET | HYPERTROPHY FOCUS:
- Front Squat 2-3 x 8-12 each; rest 60s –> RPE 9
- GHD Sit Up 2-3 x 20-30; rest as needed
STRENGTH ACCESSORY:
- Rear Foot Elevated Split Squat 2 x 20, Bilateral; rest 90s+
6-12-25 METHOD | REPEATED EFFORT METHOD:
1-2 Rounds of…
- Pendlay Row x6 –> RPE 9
- Chin Ups x12 –> RPE 9
- Hammer Curls x25 –> RPE 9
Note: need to stay lighter on this exercise
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min