FULL-BODY STRENGTH | DEVELOPMENTAL DAY
WARM UP:
2-3 Rounds of…
- Bike Erg or Assault Bike x10 cal — submax effort
- Split Stance Pogo Jumps x10, Bilateral — submax/small —
- Air Squats x12
- Alternating Bodyweight Lunges x8, Bilateral
- Hand Release Push Ups x5
POWER DEVELOPMENT:
- Single Leg Broad Jump 2 x 10; rest 45s –> Sub-maximal effort
MAXIMAL STRENGTH:
- SSB Hatfield Squat
- Build to heavy 2 reps in 15 min or less
- 1 x 20-30 @50% of peak working weight of the day
STRENGTH ACCESSORY:
- Weighted Pull Ups x Build to heavy 3 reps in 3 sets
6-12-25 METHOD | REPEATED EFFORT METHOD:
2 Rounds of…
- Strict Barbell Press x6 –> RPE 8
- DB Incline Press x12 –> RPE 8
- Push Ups x25
CORE ACCESSORY:
- GHD Side Crunches 1 x — submaximal effort, Bilateral — RPE 8-9
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