8.2.2023

FULL-BODY STRENGTH | DEVELOPMENTAL DAY

WARM UP:

Dynamic Stretches x10 yds each
Dynamic Movements x15 yds each
A-skip 2×15 yds
B-skip 2×15 yds

Solo:

1. Get Up Sprints 3x20m

Group:

1. Competitive Get Up Sprints 3x20m

POWER DEVELOPMENT:

1. Reactive Bench Plyometrics 3×10; rest 60s

MAXIMAL STRENGTH:

1. Close-Grip Bench Press + Chain Accommodation
   • Build to heavy 1 rep in 15 min or less + Chain Accommodation
     • 1 x 20-30 @50% of peak working weight of the day

STRENGTH ACCESSORY #1:

1. EZ Bar Skullcrushers 2 x 20-30; rest 90s –> RPE 8
2. Barbell RDL 2 x 12 each; rest 90s –> RPE 8

STRENGTH ACCESSORY #2:

1. Standing Dumbbell Press 2 x 20-30 each; rest 60-90s –> RPE 8
2. Dumbbell Lateral Raises 2 x 20-30 each; rest 60-90s –> RPE 8

ALACTIC POWER INTERVALS:

1. 1-3 Rounds of…
   • Ski Erg 8-15s –> Maximal Effort | Peak Power

COOLDOWN:

1. Walk x1-2 min
2. Rocking x1 min
3. Quadruped Rocking w/ Head Nods & Turns x1 min
4. Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min

Learn More: Exercise Demonstrations

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