TUESDAY 02/09

PART A - SPEED STRENGTH

EMOM 12

Min 1: 5 Bench @65% 3RM

Min 2: 6 Max Effort Bent Over Med Ball Chest

Min 3: Rest

This block is designed to develop upper body speed-strength by combining moderate load bench pressing with explosive med ball throws.

Bench Press: should be performed with maximum intent, focusing on bar speed rather than grinding through reps.

Med Ball Chest Pass: athletes hinge at the hips, drive through explosively, and release the ball with full intent before resetting between each throw.

PART B - STRENGTH

EMOM 12

Min 1: 4 BB Strict Press w/40X0 @RPE8

Min 2: 6 DB Lateral Lunge e/side @RPE8

Min 3: Rest

This block is designed to build max strength and control through strict tempo work in both pressing and unilateral lower-body patterns.

Strict Press: The overhead press with a 6-second eccentric demands shoulder stability and trunk tension, with an explosive concentric drive from the bottom.

DB Lateral Lunge: The dumbbell lateral lunge challenges frontal plane strength, hip mobility, and trunk control, using a 4-second lowering phase to reinforce stability and positioning.

PART C - CONDITIONING

5 Rounds For Time (10 Min Cap)

8 Alt DB Reverse Lunges 15/10kg

8 KB Sumo Deadlift High Pull 20/16kg

8/6 Calorie Echo Bike

30 Second Hollow Hold

Target Round Time - 1:30-2:00 minutes