TUESDAY 09/09
PART A - SPEED STRENGTH
EMOM 12
Min 1: 5 Bench @70% 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 @RPE9
Min 2: 6 DB Lateral Lunge e/side @RPE9
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
AMRAP 12
2,4,6,8,10,12….
Box Jumps / Step-Ups
TRX Rows
DB Deadlifts 20/15kg
Target Rounds: 5-7 (10-14 reps on each)
