TUESDAY 16/09

PART A - SPEED STRENGTH

EMOM 12

Min 1: 3 Band Resisted Bench @40% 3RM

Min 2: 5 Max Effort Plyometric Push Ups On Box

Min 3: Rest

This block is designed to develop upper body speed-strength by combining a band-resisted bench press with explosive plyometric push ups.

Band-Resisted Bench Press: Move the bar with maximum intent against the added band resistance. Focus on bar speed through the full range rather than grinding through reps. The bands increase demand at lockout and reinforce acceleration.

Plyometric Push Ups on Box: Perform each rep with full intent, driving explosively off the box and resetting under control before the next effort. Maintain trunk stability and avoid sagging through the midline.

PART B - STRENGTH

EMOM 12

Min 1: 3 BB Strict Press w/22X0 @RPE7

Min 2: 6 DB Lateral Lunge W/Hip Lockout e/side @RPE7

Min 3: Rest

This block is designed to build max strength and control through strict tempo work, pairing an overhead press with a unilateral lower-body exercise that reinforces stability and positioning.

Strict Press: The strict press now includes a two-second lowering phase with a pause at eye level before continuing to the bottom. This extended time under tension challenges shoulder stability and control through the most vulnerable range, while the concentric remains fast and forceful from the bottom position. Athletes must stay braced through the trunk to avoid leaning or arching.

Dumbbell Lateral Lunge with Hip Lockout: The lateral lunge continues to challenge frontal-plane strength and hip mobility. The hip lockout at the top of each rep reinforces single-leg balance, glute engagement, and trunk control. The tempo ensures athletes move with intent rather than rushing the pattern.

PART C - CONDITIONING

EMOM 12

Min 1 - 12 Dual DB Hang Snatch 15/10kg

Min 2 - 12 KB Goblet Reverse Lunges 20/16

Min 3 - 12/10 Calories Machine

Add 2 calories and reps each new round. Drop calories by 2, to start if unable to complete the 12/10 within the first round.